Medial tibial stress syndrome otherwise known as shin splints, have long been the bane of many runner’s existence. They’re so frustrating because when they come, there isn’t much you can do to get rid of them but rest. Your whole body may feel ready to run, but it’s just those pesky shins that are holding you back. Also, shins splints generally occur when a runner increases their training load. So just as you are starting to feel fitter and ready to challenge yourself, you get sidelined by your shins. The fact is that when adding in some extra mileage or higher intensity running, you run the risk of shin pain.
Shin splints, to put it simply, are the result of the lower leg muscles pulling hard on the tissues that connect to the bones of the lower leg. The repetitive strain of running causes inflammation and soreness in these tissues. If a runner continues to run when their muscles are tired, their form is breaking down and there’s already a significant amount of inflammation in the connective tissues, a stress fracture in either the tibia or fibula can occur. This is why it’s crucial to follow the training advice of Bill Bowerman, the legendary University of Oregon track coach, and end a running working with a feeling of exhilaration and not exhaustion.
It’s not all about the shins
When we increase our training load we get out of our comfort zone and our major muscles get extra-tired. Running form can easily break down towards the end of a workout. If a runner is very lean and has few or no bio-mechanical abnormalities, shins will likely never be a problem for them, at least not once they settle into running regularly. But certain runners will always have to keep an eye on their shins and be careful not to over-train.
Did you know?
A sprinter running at top speed is likely to exert as much as six times their body weight in force with every step. Even at the pace of a quick jog, a runner is hitting the ground with three times the force of their body-weight, that’s also triple the force of a relaxed walking pace.
A few tricks
Before your training session, follow The advice of Dr. Gord McMorland of National Spine Care in Calgary, Canada. Warm up your lower legs by either wrapping them in hot towels or dunking them in hot water for around 10 mins, spend awhile stretching your calves and ankles thoroughly, and then repeat the process. This will get the legs nice and loose before a workout, which cuts down on the risk of inflammation. Also, it will promote improved flexibility and motor function in the lower legs, something every runner needs to strive for.
After your workout, the goal is to cut down on inflammation. For this, reach for every athletes best friend, ice. The best way to make sure you ice thoroughly is to dunk the entire lower leg in ice cold water for around 10 mins, then let it warm up for 10 mins, and repeat the process 2 more times. Alternatively, you can apply ice-packs directly to your shins and wrap you lower legs with tensor bands. Just make sure not to place the ice-packs directly on your skin as it might freeze it and cause blistering.
The third trick involves a few exercises. By building extra strength, you reduce the likelihood of overuse injuries in the area. Also, a good amount of strength training is likely needed to restore optimal function to the foot and lower leg. Try lifting one foot into the air and spelling your name with your big toe. The repetitive circling and twisting of the ankle will eventually cause a burning sensation in the muscle, and that’s what we’re going for. Next, you can use isometric resistance bands. You want to make the muscles work to lift the foot straight up and down against resistance, and to the left and right. Now for the hardest one, stand with your back against the wall and step your heels up about one foot away from the wall. Lift your toes towards your knees as high as you can, hold for a second and bring them back down, but not all the way to the ground, this constitutes one rep. Do 10 easy reps first, followed immediately by 10 faster reps. On the faster ones, reduce the range of motion and focus on coordinated speed, these are called ‘pulses’. Try out two sets of 10 and 10, then add more sets and reps as you get stronger. Just make sure to never do these exercises seriously before you go running. The best thing might be to incorporate them into your cool down routine, or just do them on your off days.
