Shin Splints….Whats A Runner To Do?
October 1, 2008
One of the most common injuries that is experienced in Track and Cross-Country is shin splints. You really have to stop them before the start. The biggest problem is that kids won’t warm up their shins properly for the first few weeks. Once the pain happens, it is already too late. You really have to stop them before the start.
The best way to prevent shin splints is to thoroughly warm them up before you practice. Your athlete can warm them up by walking on your toes, on your heels, writing the alphabet with your toes, and even by walking barefoot in the long jump pit sand. This will help build up your shins to prevent shin splints. Make sure that you are using shoes with good cushion and that you keep running on ultra hard surfaces to a minimum.
What Are They
Shin splints is a common term used for a half a dozen lower leg problems ranging from nerve irritations to tendonitis to stress fractures. The most common type that is experienced involves the tearing away of the muscle tissue that attaches to the front of the lower leg. The beginner runner and the runner that resumes training after a long lay off are most susceptible to this injury. The connective sheath attached to the muscles and bone of the lower leg become irritated, resulting in a razor-sharp pain in the lower leg along the inside of the tibia or shin bone. Shin splints can be felt anywhere from just
How Are They Caused
There can be several causes for shin splints. Only when possible causes are identified can shin splints be eliminated.
Possible causes include:
- Tight Achilles and calf muscles.
- An inexperienced runner just beginning to run.
- Running on uneven terrain.
- A sudden increase in faster running (speed work).
- A sudden change from soft to hard running surfaces.
- Running in worn down shoes.
- Excessive uphill running.
Poor running mechanics which include excessive forward lean, excessive weight on the ball of the foot, running with toes pointed outward, landing too far back on the heels causing the foot to flap down, and over pronation.
Treatment
In many cases one is able to continue training with a mild case of shin splints. Time off from running may be required in severe cases. In such cases rest and ice would be needed to decrease inflammation. For the milder, yet painful cases, in which running can be maintained, certain treatment methods must be followed through.
Anti-inflammatory medications such as Ibupropfen should be taken one hour before starting practice. Just before practice the affected area should be heated up. The use of hot towels, heat pack or whirlpool for 15-20 minutes should do the trick. This will help loosen up the area as well as providing comfort but will not solve the problem. Discovering the cause is the first step in treating an injury.
The changing of shoe may be necessary as well. Stretching prior to running will be beneficial. Training on soft surfaces will help alleviate excessive pounding. Precaution should be made to running on uneven surfaces which could result in increased foot motion, a matter you are trying to correct. Once the workout is completed and after a good cool down, ice the affected area as soon as possible for 20 minutes. Plastic cups filled with water and placed in the freezer as well as baggies of ice work well. Normally, continued running, even if it is reduced, will help get rid of shin splints as running will help strengthen leg muscles. A friction massage using the thumbs may prove to be beneficial. Firmly rub the affected area from the bottom of the leg upward.
Treatment in summary:
- Anti-inflammatory medications.
- Heat treatments prior to practice.
- Tapping the arch.
- Proper shoes.
- Stretching
- Running on soft even surfaces.
- Ice treatments after practice.
- Traumeel Ointment 100 Gm Tube after practice and before bed
Prevention
The best way to deal with shin splints is to do what it takes to prevent them in the first place. There are several preventative measures that should be practiced by every runner on every team. Purchasing the proper shoe for your youth athletes foot is the first step in preventing shin splints.
Until Next Time
Related posts:
- Shin Splints Revisted
- The Middle Distance Runner And Recovery
- Variety Keeps It Fun And Interesting Too!
- Sports And Your Children’s Feet
- Getting Your Youth Cross Country Runner Faster… Is It Possible?
All of my training articles are also available at Endurance Nation. As a member of Endurance Nation you’ll gain open access to over 25 training plans, affordable group coaching solutions, 400+ articles, and join a vibrant community of smart and supportive endurance athletes. Please visit Endurance Nation to learn more.
[...] aka Track Mom, just published a very comprehensive and helpful article on shin splints, what they are and how to prevent them. Shin splints is a common term used for a half a dozen lower leg problems ranging from nerve [...]