Dealing With Shin Splints
If you are a serious runner, there is a good chance that you are going to develop shin splints at some point in your running career. These can be incredibly painful – so much so that some runners have to give up running entirely until the problem is resolved. Shin splints are actually caused by inflammation in the tendons and muscles in the lower part of your leg and are a form of repetitive strain injury – you are most likely to get them if you have just stepped up your running speed or if you have switched to a harder running surface.
While shin splints are most common in runners, they are also found in athletes who play other sports. For instance, shin splints are quite common in basketball players – and particularly those who play on hard courts. However, modern high-performance basketball surfaces have reduced the frequency of these types of repetitive strain injury – these are becoming increasingly common with competitive basketball, although they are also a good option if you have a home basketball court. In fact, if you play basketball, indoor soccer or tennis, then playing on this type of modern surface can help to reduce the chances that you will get shin splints when you run.
In addition to running on hard surfaces, shin splints can also be caused by the way that you run. For example, if you experience shin splints in the front of your legs, this may be because your stride is overextended – this puts a strain on the muscles and tendons. If you suspect this is the problem – which can be confirmed by video analysis in a sports medicine clinic – then you can address the problem by decreasing your stride length. Another cause is overpronation – when you roll your foot too much inward. If you do exercises to strengthen your calf and ankle muscles, this can help to reduce overpronation and will reduce the likelihood of shin splints as a result.
It’s also important to get the right type of shoes for your particular type of feet. If your shoes are not designed correctly for your anatomy, then this can put a significant strain on your muscles and tendons. If you have a low arch or overpronate, then look for a shoe that provides good support for your ankle, arches and heel. However, if your foot is very stiff or you have unusually high arches, then a shoe that provides more cushioning can help to avoid repetitive strain injury.
If you do develop shin splints, then it can take weeks or months for them to get better – there are no shortcuts unfortunately. Since the tissue is inflamed, you need to stop running during the healing period – otherwise the problem will just persist. Substitute other low-impact exercises, such as cycling on a stationary bike or using an elliptical – this will keep your muscles in good tone until you are ready to start running again. Also, when you do start running again, don’t resume at the same intensity level you were at before – you need to begin gradually and build up your fitness level over time.
