Avoid Shin Splints with these 5 Tips
The weather is warming up and many of us are getting outside and jogging/running for exercise. But with this comes the risk of shin splints. However, shin splints do not just affect new runners. Seasoned runners can also be at risk, usually a change in distances, surfaces, stride and shoes can play a role in the development of shin splints. Here are 5-tips to help you avoid this painful injury and keep you hitting the pavement.
First, what are shin splints?
Shin splints, also known as medial tibial stress syndrome (MTSS), is an overuse injury of the lower leg. It is one of the most coming athletic injuries and affects both the shin bone and the muscle that attaches to it. Pain in usually felt on the front part of the lower leg when the connection between muscle and bone becomes irritated and develops minor tears due to overwork. Most common causes are exercises or sports which involve running or jumping, such as distance running, gymnastics basketball or tennis.
5-Tips to manage or prevent Shin Splints
Tip #1: Cross Training. Just like any other sports, incorporating different types of training into your routine will help improve overall muscle performance, endurance, mobility, and strength. Shin splints are commonly a result of the ground reaction force being absorbed by the body each time the foot strikes the ground. Weakness in muscles surrounding major joints such as hips or knees, can increase the load through your lower leg and increase your risk for shine splints. Alternating running with other low impact sports and strength training can limit the amount of force and stress placed on the joint. Incorporating exercises such as squats, lunges, swimming, and biking can improve overall muscle performance and decrease the chances for injury.
Tip #2: Warm-up and Stretch. Dynamic stretching is a great way to warm-up the muscles, increase muscle flexibility, mobility, and limit the chances of injury. Muscles that are tight will limit the amount of mobility available at that specific joint, leading to compensatory movements and increased stress to other nearby muscles or joints. Incorporating a dynamic stretching regimen with focus on hamstrings, gastrocnemius, and soleus muscle groups are very important in running biomechanics. Try some lunges with rotation or straight leg kicks forward/backwards/side to side.
Tip #3: Rest and Ice. Most common result of shin splints is overuse. Adequate rest will allow injured muscles and tissues to recover before heading out for another run. Ice massage can help decrease pain and alleviate any discomfort in the short-term.
Tip #4: Alternating Shoe Wear. Whether you are an experienced runner or new to running, you should always change your shoes! Using unsupportive footwear can increase the chances of developing shin splints. Proper footwear is very important since they act as shock absorbers and support the body from the ground up!
Tip #5: See a Physical Therapist! If your shin splints are not improving after 2-3 days of rest and other traditional methods, then it’s time to see a physical therapist! A physical therapist will evaluate your symptoms, thoroughly examine your lower leg and running mechanics to find the source of the issue and develop a routine that gets to back to running fast!
Co-written with Caroline Castro, Student PT
