As the summer weather draws more active individuals outside, runners of all ages may encounter a painful setback in their training.
Shin splints can affect recreational beginners and seasoned professional athletes alike. The term describes a pain that presents in the low leg and is an umbrella term for a multitude of conditions including tendinitis (inflammation of the tendons), periostitis (inflammation of the sheath covering the bone) or even a stress fracture.
The most common reasons shin splints may begin to affect a runner are an increase in mileage, a change in running surface (i.e. moving from a dirt trail to an asphalt track), inadequate rest periods between exercising or running in shoes that do not provide adequate support. More specifically, shin splints are caused when muscles on the front of the leg become inflamed because of the resistance they must overcome from the larger calf muscles.
The primary symptom that accompanies shin splints is pain on the inside or outside of the lower leg that courses along the tibia (shinbone). Shin splints will often progress in severity if not treated and can range from being a small hindrance during activity to a stress fracture of one of the lower leg bones.
Therefore, the prevention of shin splints should be an important part of every runner’s daily routine. Prevention begins with proper stretching of the calf muscles, which will decrease the stress placed on the smaller muscles on the front of the leg required to lift the foot during running. Additional preventative measures include strengthening of the lower leg muscles on the front of the calf, wearing a relatively new shoe that provides adequate shock absorption and arch support, and even being fit with custom orthotics.
Prevention tips such as these will likely result in more productive training and less soreness upon completion. For more information about the prevention and treatment of shin splints and other running injuries, contact the Howard Head Sports Medicine Centers at 970-476-1225.
Knee exercises
Proper stretching should target the muscles of the calf.
* The gastrocnemious is the larger of the two muscles, which makes up the bulk of the calf, and can be stretched with the knee locked out straight (a traditional calf stretch).
* The soleus is the smaller of the two calf muscles and can be stretched with the knee bent. To stretch this effectively, stand about 12 inches from the wall with the side you’re trying to stretch and try to touch your kneecap to the wall while keeping your heel flat. This stretch may require you to stand closer to or further from the wall depending on your current flexibility. Both of these stretches should be done five times, holding each one for 30 seconds, and performed before and after exercise.
Brett Purvis is a certified athletic trainer and strength and conditioning specialist at Howard Head Sports Medicine. For more information, go to www.vvmc.com.
