Shin Splints

Shin splints seem to occur with everyone at one time or another. I believe shin splints are preventable, however, people don’t usually realize this until it’s too late.

If you’re already experiencing shin splints, know the same measures taken for prevention, can also help speed your recovery.

SHIN SPLINT PREVENTATION / HEALING

1. BE AWARE OF YOUR TRAINING - DO NOT TRAIN AIMLESSLY

In other words, if you’re going to run all week, plan your runs. This means planning the distance, routes, intensity, and type of run. Also note the various surfaces you’ll be running on. Note distances in both uphill and downhill as well. Look over the week and be sure everything pans out. If you notice you’re running on a surface such as concrete or asphalt most of the time, you might want to vary it up and find a gravel path, track, or even grass, for various sections of your run. Hard surfaces can cause too much jarring, especially at long distances, and/or when fatigue sets in.

2. BE AWARE OF YOUR TRAINING SCHEDULE

Pay attention to the hours you’re putting in. Log intensity, days you did sprints, biked, hiked, climbed, etc. Be sure to spread out activities according to your training level and knowledge. Be aware of the signs of overtraining. Be aware of attempting too much, too soon. If you’re going to partner up or work as a team, be sure you’re a compatible fit.

3. KNOW THYSELF

If you’re feeling ill, overtired, or just plain stressed out, use caution when exercising. It’s easy to become lax during these times, and loose attention to form, technique, detail, even breathing, which can lead to injuries faster than anything else. If you’re a runner and shin splints are a constant, have a Pro take a look at your stride, how your feet hit the pavement, follow through, and form. Remember to stay light on the feet, and stay in tune to the muscles working, and their level of fatigue.

4. GOOD SHOES

Good shoes are a must. Just because shoes look like new on the outside doesn’t mean they haven’t seen their days. Make note of when you began using a pair of shoes, and keep a general log on the number of hours/miles you’ve put on them. Replace every 500-600 miles. Better yet, have several pairs of shoes, and rotate through them.

5. INSERTS

We all have different feet. A pair of shoes that started off okay for short distances, but wreaks havoc on long runs could very well indicate you need an insert. Most inserts found at stores will work just fine. Be sure to try several types, gel, etc., and replace accordingly.

6. CHIROPRACTORS

It would be nice to think our structural system is perfect, however, sometimes we need an adjustment. The adjustment could very well be in the hips, knees, or ankles. Chiropractors can suggest specific exercises to strengthen the surrounding muscles around a loose joint to keep the issue in check, and eventually eliminate it. For instance, performing various types of calve raises will strengthen muscles surrounding the area of the shin.

7. WARM-UP / STRETCH

Proper warm-up and stretching cannot be emphasized enough. Never shortchange yourself on your warm-up or cool-down, ditto pre and post-workout stretches. Be sure to include a direct stretch for the shin(s) as well. Basically, this involves standing on both feet. Slightly bend your right leg, and tuck your left foot back, placing the top of the foot onto the floor. Simply rotate through the shin area until you feel a good stretch, repeat with your other leg. Be sure to stretch and utilize the full range of motion (ROM) regardless of the stretch you’re doing.

8. ICE

After any type of intense or long duration workout, ice can help reduce swelling and in turn, lessen and even control pain. I don’t suggest using anti-inflammatory medications, or painkillers, both have negative side effects and take a toll on the liver. I suggest icing the first 24 hours as much as needed, and continue a few times a day for up to three days. At this point, I would introduce hot/cold applications then massage the area entirely. If progress has not been made in 14 days or a bit less, I’d see a doctor to make sure you haven’t done some other type of damage.

9. DIET

Be sure to include lean meats, fish, dairy, fresh fruits and vegetables (especially the dark green leafy kind), whole grains, and pecans in your eating plan. These foods are wholesome and contain good amounts of calcium, magnesium, potassium, Vitamins A, C, and E, B Vitamins, and zinc. All are necessary for repair and rebuilding of damaged tissue, and cells. Be sure to include essential fatty acids as well. I suggest ground flaxseed, perhaps 1 tablespoon daily.

10. HOMEOPATHIC REMEDIES

Homeopathic remedies are safe, non-toxic, and are not habit forming. Two I suggest using for shin splints and/or any type of trauma to physical body are:

- Arnica Montana

- Magnesia Phosphorica

Both can be found at a health food store. Take according to the directions on the bottle. Arnica Montana is also available as a gel and cream to work into the skin of the inflicted area, as well.

BOTTOM LINE

We must be aware of our exercise habits, eating regimen, rest/sleep cycles, and mental state of mind. All keep us in good health, and reduce our chances of injury by simply being mindful of them. When you feel pain STOP what you are doing and figure out where the pain is coming from, do not ignore it. Pain is the body’s way of letting us know something is amiss. If you have shin splints, have taken time off, and are beginning to exercise again and feel pain, stop. You need more time to heal, and healing cannot be rushed. Go swimming instead, take advantage of other opportunities, and allow your body to heal.

OTHER HELPFUL RESOURCES

Please read my blogs on:

- Stretching

- Overtraining

- Recovering from Wounds/Injuries

Health!