So, I promised Rhiannon some more info on shin splints this morning. As a life long sufferer myself, I do know a few things. I Have read a lot about what causes them, and how to prevent and treat them. The fact is, there are a few things to try, and see what works best for you, no two bodies are the same. Sometimes I go months without them, but then maybe Im too hot one day, and I didnt stretch well, and my running shoes are past their mileage, etc. Then it hurts so bad I want to die, instead, I stretch them out & refresh myself on how to prevent them. If you run and get them, try stopping and stretching them out. Also, please see the following tips, and please chime in if you have experience, questions, or want to know more. Info: Why are they so common? Anyone who runs on hard surfaces, trains in worn-out shoes, rapidly jacks up mileage, or neglects stretching and strengthening the lower leg is at risk. 2 Exercises to Prevent Shin Splints Runners often develop shin splints when increasing mileage or when adding speedwork to their routines. The following exercises, courtesy of Rick Braver, D.P.M., will help prevent shin splints: Stand with your heels together and toes pointed out. Slowly raise up onto your toes and lower yourself back down. Repeat 10 times. Stand with your big toes together and heels far apart. Slowly raise up onto your toes, then lower yourself back down. Repeat 10 times. Fuel for new runners Some new runners eat too much before their workouts, especially too much sugar. If you feel as if youre running with a brick in your stomach, and you often end up doubled over with a side stitch, rethink your fueling scheme. A banana or a small bagel is a great snack before a workout. A doughnut is not. Stop shin splints before they start. Follow this warm-up and stretch routine to prevent pain. Heel Drop Stand on low step with feet together. Place weight on right foot and bring left toes to edge (heel hanging off), then dip left heel a few inches below step. Hold 30 seconds; switch feet and repeat. Supine Hamstring Stretch Lie faceup on floor in doorway with right leg extended and left leg propped up against wall, as close to vertical as is comfortable. Hold 30 seconds; switch legs and repeat. Soleus Stretch Stand with palms against wall at shoulder level. Step right foot forward a few inches and bend knees slightly. Bend elbows and lean into wall. Hold 30 seconds; switch legs and repeat. And: How to Prevent Shin Splints Running Surface When you make the adjustment from a soft running surface to a hard one, dont overdo it. Give your legs time to make the adjustment. If you run five miles on a soft surface, run fewer miles on a hard surface until your muscles and soft tissue make the adjustment. Your muscles and soft tissue will get sore, so monitor your recovery time carefully and dont overdo it. Biomechanical Issues A biomechanical analysis (often using motion capture video) can pinpoint problems with poor running mechanics. For instance, in the case of anterior shin splints, the tibialis anterior muscle and tendon may be overextended during running, which stresses the muscle and tendon. By decreasing stride length, the athlete is effectively decreasing the functional length of the tibialis anterior muscle, which subsequently reduces the pull of the muscle on the tibia. Shin splits are often found in runners who have a tendency to pronate the foot (roll it excessively inward onto the arch), or have tight Achilles tendons or calf muscles, or weak ankle muscles. Strengthening and stretching exercises for ankles and calf muscles can help prevent them from occurring. Shoes In addition, proper footwear is crucial. Dont use running shoes that are worn out, and choose a pair that meets your needs. Many running stores can help you choose the right shoes by examining your current shoes and evaluating your stride. Find a store in your area that has knowledgeable staff who will spend some time with you. Running shoe manufacturers offer a variety of styles with different cushioning, stability and motion control features, so work with someone who can help you find the features that are right for you. Orthotics If you have faulty foot mechanics, a doctor or trainer may recommend orthotics -- custom fit, anatomically molded shoe inserts that realign the foot to a natural, neutral position. This in turn relieves foot and leg stresses and prevents a wide range of problems. How to Treat Shin Splints There is no quick cure for the treatment of shin splints. The healing process can take several weeks, or, in some cases, months. In order to allow the inflamed tissue to heal, its recommended that you stop running. During the initial recovery period, try low-impact workouts, such as stationary cycling, elliptical machines and pool running. Icing the inflamed area on a regular basis and using anti-inflammatory medications, such as ibuprofen, will reduce swelling. Ultrasound treatments can also help. Its imperative that you find out what caused the shin splints in the first place and make adjustments to ensure they dont return. Begin running gradually and build up slowly to pre-injury training level.
Posted on: Thu, 31 Jul 2014 01:30:59 +0000