Shin Splints

[Ngala]

Hi All,

I tend to suffer quite a bit with shin splints. I have got insoles in my shoes, not sure if that is meant to stop me from getting shin splints or just stop the pulling feeling in my arches from my arches being really high.

I normally get them when I run too much. I now run up to 2km in the morning about 5 times a week and I also do 1 bodystep class each week. And my shins are killing me right now!

Am I causing any damage by not resting them properly or not getting something done to stop the pain? What can be done to stop getting shin splints?

[Feathertop]

How old are your shoes? Are they designed for what you need them to do and were they fitted properly? Do you do any stretching at all? What surfaces do you run on?

[paradise lost]

Is the pain on the fronts of your shins?

Shoes should be fitted by a trained shoe-fitter at a running store, preferably one with a treadmill and camera for gait analysis. Orthotics (lifts and supports inside the shoes) should be fitted and made by a physiotherapist, ideally one who works with the shoe-fitter. If you get shin splints you probably need motion control shoes.

Shin splints are caused by a mechanical fault in the stride, the muscle in front of the shin, which slows the heel during heelstrike becomes overused, usually because the heel is striking too hard. This is usually down to either the arch being high so that the muscle is jerked when the heel strikes (the arch should absorb and disperse impact but a high arch is too rigid and a flat foot too unstable to do this) or the runner running with overly-long strides. Inexperienced runners often hit very hard with the heel whereas more experienced runners strike more on the whole soul or midfoot. Sprinters strike on the toe. Some of this is down to style and can't be fixed, but some of it you can alter as you run to see what feels good.

If you always got shin splints it suggests something unusual is going on with your feet, so seeing a physio will probably help. If they've come on with the running it might be a temporary thing while you adjust to it. If you are heavier just now that will be a factor, when you run your foot hits the ground with 2.5-3X your weight, which means if you are overweight the additional strain is greater too. This isn't a reason to stop running, your body will adjust as your weight comes down, but it's a good reason not to push it too hard with the running.

Things you can try now:

Ice after exercise and elevate.

Perform exercises which will stretch and strengthen the fronts of the shins - walk barefoot about the house with only your heels touching the floor, when sitting down point and flex the toe repeatedly, circle ankles, draw 8's in the air with your toes.

Run with shorter strides and think about catching your weight on the flatness of your foot or the middle of your heel (JUST behind the arch rather than right at the back of the foot). Use your bent knee and hip to absorb the shock rather than your lower leg.

When you run maintain good posture, think about holding your body upright, your back straight and your head up. Keep your shoulders back. Some people hunch or lean forwards when running because they think they need to to be fast. You don't, if you start running 7 minute miles you will lean forwards totally naturally without thinking about it (and while feeling like you're upright), for normal running speed (10-12minute miles) you will be more upright with abs firm and core engaged.

HTH

Bx