Running Inconveniences Part 3
By: Nancy Howard,
SparkPeople Blogger
6/12/2010 10:30 AM
: 53 comments
: 14,633 Views
This is the third in a series of blogs regarding those running inconveniences that may not sideline you as a runner, but if you fail to seek early intervention, may do just that. Today’s blog will cover one of the most common and dreaded running inconveniences—shin splints, also known as medial tibial stress syndrome.
Shin splint pain may be experienced by runners, and yes even walkers, of all skill levels. While many of us are familiar with the term, it is not a medical condition per se. Shin splint is a general term for any lower leg discomfort brought on by running and in some instances walking. The pain can be caused from inflammation of the bone, muscle, or connective tissue or a combination of all three. Although beginner runners are more prone to developing shin splint pain because their muscles and connective tissues have not had time to develop, seasoned runners are not immune from developing this condition, especially as they up their mileage or speed.
Shin Splints
Causes
Preventative Measures
The golden rule for running is if you experience any pain during a run, STOP! Never run through pain hoping it will go away. Pain is your body's signal that something is not right. While many runners may experience discomfort during a run, pain is quite different.
As you can see there are numerous causes leading to shin pain, but be aware that if the pain persists or if you experience pain when putting pressure on your tibia (one of two bones that make up the shin) you will want to cease running and see a sports medicine doctor. What many runners think is shin splints may be a more serious condition--a stress fracture. This condition requires medical intervention and should not be ignored.
Have you ever suffered from shin splints, if so what measures did you take to help relieve the pain? Have you performed the exercises mentioned?
Shin splint pain may be experienced by runners, and yes even walkers, of all skill levels. While many of us are familiar with the term, it is not a medical condition per se. Shin splint is a general term for any lower leg discomfort brought on by running and in some instances walking. The pain can be caused from inflammation of the bone, muscle, or connective tissue or a combination of all three. Although beginner runners are more prone to developing shin splint pain because their muscles and connective tissues have not had time to develop, seasoned runners are not immune from developing this condition, especially as they up their mileage or speed.
Shin Splints
Causes
- Overuse or overtraining - As with many other running injuries, overtraining or overuse is one of the primary causes of shin splint pain. Increasing mileage, speed or doing too much hill work before the body has had time to adapt are major contributors to shin splint pain.
- Improper shoes - Shoes are the most important piece of equipment a runner needs. While many new runners are reluctant to spend the money on running shoes, it is one of the few sports where the equipment is quite inexpensive when compared to other activities such as cycling, golf or tennis. Wearing the wrong shoe for your pronation can increase the likelihood of developing this condition, however being fitted for shoes is not a guarantee that you will never experience shin splint pain.
- Worn out shoes - One of the first clues that it may be time to replace worn out shoes is developing an injury when nothing else has changed in your training. Many runners can log as many as 500 miles before it is time to replace their shoes, however this is just a ballpark figure.
- Running surface - Running repeatedly on hard surfaces, such as concrete, day in and day out leads to greater impact on the joints, bones, muscles and connective tissue of the lower leg.
- Doing too much hill work - It isn’t too unusual to overstride when running down hill which places a greater impact on the lower leg.
- Overstriding - One of the most common mistakes a new runner makes is overstriding, in other words, reaching too far out in front with the leading leg causing the foot to land far ahead of your body's center of gravity.
- Tight calf muscles - Tight calf along with weak shin muscle development can also lead to shin pain.
- Do not feel the need to run every day - As a new runner it is important to give your muscles, bones and connective tissue time to heal and recover from the stress of running. Adaptation to the sport of running does not occur during the run itself but during the time you are not running. As mentioned earlier, many running injuries are caused from overuse and just taking a little time off can help lessen your injury risk.
- Get fitted for running shoes - Being fitted for running shoes at your local running specialty store helps take the guess work when it comes to choosing from the hundreds of different models of running shoes on the market today. As mentioned earlier, shoes are not a guarantee that you will not develop shin splints, but wearing the right shoe for your pronation may lessen your risk.
- Vary your running surface - Concrete is one of the hardest surfaces to run on, however changing the terrain to trails, grass and even asphalt can lessen the stress to the lower leg. However, if you are training for a race, do your research as to the running surface the race will take place on. For example if you are doing most of your training on trails, but the race is on concrete, practice doing some training runs on a concrete running surface.
- Shorten your stride when running down hill or if you feel you are over-striding in general. - Shortening your stride allows for less lower leg impact.
- Raise the incline on the treadmill - Running on a zero grade has been shown to mimic a long downhill slope which can lead to shin splint pain.
- Replace worn out shoes - You may not always get 500 miles on your shoes, but if you have not radically changed your training, such as adding speed work and hill work, then it may be time to get new shoes. Summer temperatures can also speed up the breakdown of the sole of the shoe so keep this in mind should you develop issues and you have not altered your training.
- Stretch your calf muscles - Tight calf muscles can cause shin splints, therefore doing simple calf raises after a run may help or prevent shin splints.
- Ice shins after your runs - Icing your shins can help relieve discomfort and decrease inflammation.
- Cross training - Cross training helps with muscle development and allows for a greater muscle balance which has been shown to lessen injury risk
- Alphabet stretch - Sit in a chair with your leg extended in front of you. Trace the alphabet in cursive with your toes trying not to break the rhythm. Do this on each leg 3-5 times, 2-3 times a day.
- Marble Pick-ups - Put marbles on the floor and pick them up with your toes and place in a cup. Do this 1-2 times daily with each foot.
- Towel Scrunch - Place a towel flat on a wood/tile floor. Sit in a chair and then use your toes to scrunch the towel in a heap. Do once on each foot daily.
- Sock drape - Fill a tube sock with gravel or coins and seal with rubber band. Sit down and drape the sock with the coins or gravel equally distributed over your foot, then lift your foot toward the ceiling. Do this 10 times each foot several times a day.
The golden rule for running is if you experience any pain during a run, STOP! Never run through pain hoping it will go away. Pain is your body's signal that something is not right. While many runners may experience discomfort during a run, pain is quite different.
As you can see there are numerous causes leading to shin pain, but be aware that if the pain persists or if you experience pain when putting pressure on your tibia (one of two bones that make up the shin) you will want to cease running and see a sports medicine doctor. What many runners think is shin splints may be a more serious condition--a stress fracture. This condition requires medical intervention and should not be ignored.
Have you ever suffered from shin splints, if so what measures did you take to help relieve the pain? Have you performed the exercises mentioned?
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Comments
The reason I did all this is that the shin splints were really, really painful, so that I would have to pretty much hobble home. I'm keeping my fingers crossed, but this strategy seems to work so far! - 6/16/2010 10:08:42 AM
I do exercise the calf muscles both before and after a run and I walk the first quarter mile to further warm up my legs.
Hopefully the new shoes wiill help. - 6/15/2010 4:34:46 PM
We were on a field trip to Washington DC and went to Arlington Cemetery. I hyperventilated because it was so hot and we just kept marching marching marching, never stopping. I started crying and had to fall out and sit down. I got in trouble for it, nobody understood how bad my legs hurt.
Now at 21 I still get that burn every once in awhile, but it's not nearly as intense and horrible as it was in high school. - 6/15/2010 1:33:05 PM
The number one cause for my shin splints seem to be tight calf muscles, so I make sure to do my stretches following each run and roll my calves on a foam roller. Also, I'll wear Zensah calf compression sleeves sometimes during a long run, or afterwards for recovery. I must say, the foam roller has been the best thing for me. If your muscles are really tight, rolling can be uncomfortable, but that's a sign you need to focus rolling on that spot and eventually it will loosen up and become less painful. I honestly don't think I would be able to continue to run without the use of the foam roller.
I'm going to try that alphabet exercise! That's something I can do during the day at my desk. - 6/15/2010 11:55:02 AM
I now run faster than I did 10 years ago, with no pain (there was some ankle soreness in adjusting because I couldn't bring myself to run in shoes again), but the most important thing is I LOVE running in a way I haven't since I was a kid. The only problem I have now is that my sprinting speed has increased to the point that my feet heat up due to friction.
If you have problem with shin splints, why don't you try running barefoot? It's free and not much trouble to try. If you don't have a treadmill, find smooth pavement and wear a thick pair of socks. - 6/14/2010 12:41:08 PM
Because of heavy steroids dosage for my skin disorder... I am left with no strength in my legs.. I am trying to regain it...
Sugeest me if some one has best way for same...
Cheers
Sonea Mudgal - 6/14/2010 5:27:50 AM
Definitely need to take time to heal so that you do not injure yourself further... - 6/13/2010 7:14:27 PM
I am a martial artist, and so have run barefoot in the dojang for years...when I started running, I found it difficult to find the pair of running shoes for me-I wore my martial arts ones for running whilst I was shopping around, then just cheap pair to get me through my first running event...I did some research into the right trainers to wear, and spent £90, only to keep researching, and discovering the benefits of barefoot running...I invested in a pair of Vibram Five Fingers, just to protect my feet whilst out on the roads, and am so comfortable in them...I love running in them!
There are other exercises to do, before considering running barefoot, and you should practice walking barefoot first, too (sounds daft, but you'd be surprised!) I haven't felt the same aches and pains when running barefoot, and I love the feeling of my new, shorter, barefoot stride! - 6/13/2010 2:14:18 PM
These days, I pay closer attention to my shoes. I do stretch regularly AND I use lots of ice. I find ice packs help a lot.
- 6/13/2010 2:01:09 PM
I discovered barefoot running about a year or so ago and bought "barefoot" running shoes (I have vibram five fingers but there are others) last September and tried running again. I haven't had shin splints from running once since. Honestly, though I still get them from soccer and hiking (hills) - but do both those activities in different shoes. - 6/12/2010 1:38:03 PM
I quit walking/jogging outside because of my allergies :( I take allergy meds but I was all stuffy and usually I get what seem like "sinus headaches" so I quit the outside workouts to try to lessen that...any tips for allergy sufferers? :) - 6/12/2010 12:45:05 PM
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