| Personal Experiences | | | | often be affected by poor stride. There are |
| When I first started running, well at least | | | | some exercises you can do to help strengthen |
| attempting to run, I was tipping the scales at a | | | | the muscles in this area as well as add flexibility. I |
| chunky 300 pounds. I am fairly tall (6'2"), however | | | | will discuss these exercises in the next part of the |
| I was still carrying around about a hundred pounds | | | | article. |
| more than I should have been. This fact, | | | | Not Dense Enough |
| combined with my rabid enthusiasm for anything | | | | A recent study done in June of 2008 has showed |
| new that I enjoy, led me to an awful lot of leg | | | | direct ties between bone density and the likelihood |
| pain the first couple of months. | | | | of getting shin splints. The study examined 88 |
| | | | subjects and found that those who remained |
| I quickly learned that changes would need to be | | | | uninjured during exercise were those with the |
| made in my routine if I was to keep up this pace, | | | | highest bone density measurements in their tibia. |
| as I also have a job where I am on my feet 10 | | | | This is just stronger encouragement to make |
| hours a day - so sore legs were just not an | | | | sure you are eating healthy and getting optimal |
| acceptable outcome of running. I did not want to | | | | levels of calcium in your diet. Remember, as an |
| slow down on the running at all, but what I was | | | | athlete you are putting your body through much |
| doing just hurt too bad. | | | | greater stress than the average person, and you |
| Being the geek that I am, I did extensive | | | | requirements for most nutrients are going to be |
| research on the subject - trying to decipher | | | | higher. |
| complex medical journals (which has become | | | | Ouch! Already Got Them, What Do I Do Now? |
| much easier as my schooling advances), reading | | | | So you ignored the advice, and got yourself a |
| running magazines and books and talking to other | | | | nice set of shin splints anyways! Well, there are a |
| runners. In the article I will share with you what I | | | | few things you can do to help get rid of them, |
| learned both from the research and from several | | | | although one of them is far more important than |
| years of running experience. | | | | all of the others. |
| What Are Shin Splints? | | | | Get Some Rest! |
| The term "shin splints" is not an actual medical | | | | If you have bad shin splints, that is your body's |
| term, but a layman's term that describes a | | | | way of telling you, "I need a break"! So listen to |
| general pain in the lower half of the legs. One of | | | | your body, and take an extra day off running. |
| the most common problems that falls under the | | | | This doesn't mean that you can't exercise, just |
| "shin splints" term is medial tibial stress syndrome | | | | that your legs don't need their daily pounding |
| (or MTSS for short). MTSS is a specific diagnosis | | | | tomorrow. Perhaps a few laps in a pool, a few |
| that indicates a stress reaction within the tibia | | | | laps around the block on your bicycle? |
| itself, however there are other occurrences such | | | | Studies have consistently shown that rest alone is |
| as strained muscles, inflammation of tissues and | | | | the one proven method to alleviate the pain, all of |
| joints, or nerve problems. It is recommended to | | | | the others can be helpful to some, but are really |
| be examined by a physician if you experience | | | | only going to be effective in conjunction with |
| recurring shin splints to get an more thorough | | | | proper rest. |
| diagnosis, as pain in the lower legs can also be | | | | R.I.C.E. R.I.C.E. Baby |
| caused by more serious problems such as bone | | | | Probably one of the most well known methods of |
| tumors or lymphomas. | | | | alleviating shin splint pain is the (R)est (I)ce |
| 5 Easy Steps To Get Shin Splints | | | | (C)ompress (E)levate principle. |
| Too Much, Too Soon. | | | | First, you rest until the body has healed itself. You |
| This is perhaps the most obvious of them all, | | | | will know this has happened when you can return |
| since in most cases shin splints are an overuse | | | | to the activity that caused it without pain. |
| injury - don't overuse! It is very common for new | | | | Next you ice the swollen and painful parts of your |
| runners to gain overall stamina before the body is | | | | body using a cold pack for approximately 20 |
| ready to handle it. After just a few months, I | | | | minutes every hour. Be sure to not place ice |
| was doing 10 mile runs wearing a pair of $30 | | | | directly on the skin, use a cold pack or ice |
| cross training shoes (as opposed to the hiking | | | | wrapped in a towel. This can substantially reduce |
| boots I was wearing those first few months). | | | | inflammation and swelling as well as pain. |
| And boy did my legs let me know how unhappy | | | | You can compress the injury using an elastic |
| they were. | | | | bandage such as an Ace bandage to help reduce |
| Between 60 to 90 percent of all athletes have | | | | further swelling. |
| experienced a sports-related injury that has | | | | And finally, elevate the affected part of your |
| forced them to make a change in their routine. | | | | body to reduce the pooling of blood and the |
| And a majority of those injuries were caused by | | | | swelling that occurs because of it. |
| over training/overuse of muscles. It is worth | | | | You can apply some mild heat sporadically (for 15 |
| spending a little time reading a book or magazine | | | | minutes at a time) to help the pain, however |
| article that has some planned-out workout | | | | overuse can increase blood flow to the area, |
| routines for beginners. These can save you a lot | | | | promoting bruising and swelling as well as actually |
| of pain and heartache down the road. | | | | increasing pain. |
| You should be aware that there are many other | | | | Pop The Pain Killers? |
| injuries that can occur if you take the "too much | | | | Studies have shown that taking non-steroid anti |
| too soon" route. My wife had to all but stop | | | | inflammatory drugs can actually lengthen the |
| running for several months after she injured her | | | | recovery time from shin splints. If you do take |
| arches running too fast on the treadmill (wearing | | | | them, take them after the run, not before. |
| the wrong shoes). She then had to start over | | | | Taking them before can lead to dehydration as |
| from scratch, running 5 minutes, walking 15. It | | | | they can affect the kidney's ability to regulate |
| took her around four months to fully recover | | | | water in the body, and they can also mask |
| from her injury. It's worth a trip to the family | | | | warning pains that are precursors to a more |
| physician before you undertake any exercise | | | | serious injury. |
| routine! | | | | Exercises For Relief |
| The Wrong Shoes | | | | First of all, you should consult your physician to |
| Normally in my life I am what people refer to as | | | | help you plan an appropriate recovery strategy |
| "cheap" (I prefer "thrifty", but hey!). There are a | | | | from MTSS. They will probably refer you to a |
| few things I will splurge on, such as my running | | | | sports rehab clinic where an exercise physiologist |
| shoes. After the whole concept of not | | | | can give you an plan to get back into the swing |
| overexerting your muscles, this is probably the | | | | of things gradually and safely. |
| next best thing you can do to help prevent shin | | | | There are numerous strengthening exercises one |
| splints. When I made the switch from a $30 pair | | | | can do, many of which involve the gastrocnemius |
| of cross trainers to some top-of-the-line $120 | | | | and soleus muscle complexes (some of the |
| running shoes most of my pain disappeared | | | | muscles in your calves), as well as exercises that |
| immediately. I was able to literally double my | | | | involve flexing the foot upwards to strengthen |
| mileage and eliminate 95% of my leg pain. | | | | the dorsiflexers (muscles on top of your foot). As |
| It is really a good idea to head down to your local | | | | I said, this is a category where you will need to |
| reputable running shop and get fitted by a trained | | | | seek the advice of a health care professional for |
| professional. Many running stores have technology | | | | best results, I don't want to throw out a few |
| to analyze your stride and help you decide on the | | | | random exercises out and have someone hurt |
| correct shoe. I wouldn't go blindly grabbing the | | | | themselves more. |
| first pair that looks pretty, as many of them are | | | | And finally, when you are exercising (especially |
| designed to correct specific problems, and If you | | | | running) - be sure to stretch properly before and |
| wear a shoe that is supposed to correct your | | | | after. There are entire books dedicated to |
| stride in a way that you don't need - you could | | | | stretching exercises so I won't go into detail here. |
| actually be doing more harm than good. | | | | And be sure to warm up properly. I start off |
| They make a lot of shoes now for heavier | | | | every run by walking the first mile or so at a |
| runners with extra padding to help ease the | | | | gradually faster pace so the transition from |
| stress on your legs and feet. If you are a big | | | | walking to running is quite smooth. It is generally a |
| person like I was, I would strongly recommend | | | | good idea to slow down the same way near the |
| investing in a good pair of shoes. | | | | end, walk the last half mile or so to let your body |
| The Slippery Slope | | | | wind down slowly and you will help avoid pain in |
| Another common cause of shin splints amongst | | | | both the legs and the occasional headache you |
| even the most seasoned athletes is running on an | | | | get when you stop abruptly after a long run. |
| uneven surface. I personally like to do trail runs | | | | Sources Cited |
| whenever I can to stay in the shade on a hot | | | | Thacker SB, Gilchrist J, Stroup DF, Kimsey CD. |
| summer day, but It can be a real challenge trying | | | | "The prevention of shin splints in sports: a |
| to maintain your balance on crooked paths littered | | | | systematic review of literature". Med Sci Sports |
| with tree roots and branches just waiting to take | | | | Exerc. 2002;34(1):32ý40. |
| you down. All of these little twists and kinks in the | | | | Carr K, Sevetson E. "How can you help athletes |
| body when running can really take their toll, not | | | | prevent and treat shin splints?" J Fam Pract. 2008 |
| just on your legs - but also on your back and | | | | Jun;57(6):406-408. |
| midsection as your torso works harder to | | | | Story J, Cymet TC."Shin splints: painful to have |
| maintain your posture. | | | | and to treat." Compr Ther. 2006 Fall;32(3):192-5. |
| I have personally found that dirt trails tend to be | | | | Braunstein, Joel B. "Avoiding A Trip To THE |
| a little easier on the legs than concrete, as long as | | | | SIDELINES." Diabetes Forecast 52.9 (Sept 1999): |
| they are relatively level. Even the difference | | | | 29. General OneFile. Gale. Eastern Michigan |
| between cement and blacktop can be quite | | | | University. 29 July 2008 |
| noticeable - remember your body is creating | | | | Gallagher, Sean P. "Medial Tibia (Shin) Release." |
| about three to four times your body weight's | | | | Biomechanics 13.11 (Nov 1, 2006): 62. General |
| pressure on your legs and feet every step you | | | | OneFile. Gale. Eastern Michigan University. 29 July |
| take. On a long run, that can work out to | | | | 2008 |
| thousands of steps, so every little bit helps. | | | | "Good news for shin splint sufferers." Morning Call |
| Being Inflexible | | | | (Allentown, PA) (August 1, 2006): NA. General |
| There is no room for inflexibility in exercise - both | | | | OneFile. Gale. Eastern Michigan University. 29 July |
| in your routine, and your body. You have to be | | | | 2008 |
| willing to make adjustments - back off a little if | | | | Logan, Catherine. "The scoop on running injuries: |
| you start getting a cramp or leg pain. Take an | | | | help runners to avoid common injuries--and to |
| extra day off if you need it. | | | | cope with them when they do occur." IDEA |
| Flexibility of the body will also help immensely, The | | | | Fitness Journal 3.10 (Nov-Dec 2006): 39(3). General |
| muscle that becomes inflamed in MTSS is the | | | | OneFile. Gale. Eastern Michigan University. |
| muscle that flexes your foot upwards, which can | | | | |