Q: I started running as a teenager. Shin splints were an occasional problem. Now I am in my 50s and just a fast-walker, but still suffer from shin splints if I increase my mileage. Can shin splints be avoided or remedied?
-J. Sprinter, Denver
A: Running and walking are great exercises, but the constant foot strikes, especially on hard surfaces, can be really tough on the body. “Shin splints” refer to pain in the front of the lower leg and are reminders that sometimes our bodies can take only so much abuse before finally airing a few grievances.
The muscles along the front of the shinbone lift up the toes; the muscles behind the shinbone lift the heels. An imbalance between these two areas is the usual suspect, but there are other factors: a sudden increase in training intensity or distance; an increase in training days without adequate rest and recovery; poor running form (particularly overpronation, where the foot rolls inward); hard surfaces such as concrete and asphalt; and improper footwear. Tight Achilles tendons, flat feet, high arches, and weak ankle muscles also can be factors.
The ensuing pain can be from nerve irritations, inflammation of the tendon and tissues along the shinbone (tibia), or even stress fractures of the bone.
In the early stages of shin splints, the pain will present itself at the beginning of the workout and then disappear, only to return after the run or even the following day. Runners are a dedicated and hardy lot, and many will try to “push through the pain.” If shin pain develops, don’t rationalize; take action.
Dr. William C. Shiel Jr. recommends a protocol he calls “relative rest.” This means a switch to swimming, pool running, cycling or other cardiovascular activities that do not involve feet striking the ground. Yes, this means NO walking workouts. Cold compresses, anti-inflammatory medication, a stretching protocol (particularly for the front of the lower leg), also are called for.
It may be time for new shoes along with an evaluation of your running form. Poor running mechanics is a huge red flag for injuries. Find a store that not only specializes in running gear, but also provides analysis of your running form. This will mean spending more money for your running shoes, but the professional assistance is worth it. A podiatrist is another invaluable resource.
When you return to running, (which could be weeks, so be patient), a good pre-run warm- up and lots of stretching are in your future. A good book to help you with this is “Stretching,” by Bob Anderson (Shelter Press, $13.99). Two other books that should be in your library are “The Complete Book of Running,” edited by Amby Burfoot (Rodale Press $26.75) and “Running Injury-Free” by Joe Ellis (St. Martins’s Press, $14.95).
Linda Buch, ACE certified exercise specialist, will respond to fitness questions only in her weekly column. Send questions to: Body Language, The Denver Post, 1560 Broadway, Denver, CO 80202 or LJBalance@aol.com
