Shin Splints: An Easy Remedy
Almost every runner gets them at some point – the shin splints. It’s a lower leg pain that hits as you start running, and can be very frustrating. However, there’s a simple method of avoiding them.
How Does it Start?I neglected running for a few years and almost forgotten how much fun it was. After a month of jogging a couple of miles three or four times a week I decided I stuck with it long enough to earn myself a present – a new pair of Brooks. A mile into the shoes and I was suffering like I never suffered before while running. My entire lower legs from the ankle up to just below the knees felt like they were on fire. I could hardly walk back home, where I iced my shins and cursed the new running shoes.
The next day at the store, the guy who sold me the shoes calmed me down and said it wasn’t the shoes’ fault at all – I probably had shin splints. A doctor’s visit later and it turned out the guy was right. My shins weren’t up to the challenges I was making them face.
What Are Shin Splints?
Shin splints have become a collective term for a myriad of conditions, including stress fractures and ACS – Acute Compartment Syndrome (where the muscle is too big for its sheath). If you suspect that you suffer from shin splints, it’s probably a good idea to visit a health professional and find out what it is exactly that gives you pain. The exercises below won’t work on stress fractures or ACS, and may even worsen those conditions.
Image via Wikipedia
The Symptoms
The first and foremost symptom is pain. When you have shin splints, you’ll start feeling pain as soon as you start running, or very shortly after. The pain goes away as you carry on, but comes back after you finish running. This is ‘classic’ shin splints, and the usual treatment is an ice pack over the lower legs for about 20 minutes after each run.
If you’re still not sure that it’s it – try pointing your toes away from your body – you should feel the pain.
Why Does This Happen?
For most people, the problem is with the biomechanics of running. You may either roll your foot in or out too much when you run, resulting in the impact not going straight up to your knees but sideways. Shin splints are also quite common for overweight individuals. They are always the result of too much burden put on the lower legs muscles, which can’t take it, and pass it on to the bones. This creates an inflammation and pain. This is very frustrating, especially when you’re trying to lose weight. The thing is – your cardiovascular ability gets better much faster than your muscles. Your heart and lungs tell you it’s ok to run more – but your legs can’t take it. This is usually when you start running too much, and your muscles give up.
How Can I Fix It – The Drill
To fix shin splints, you usually rest and ice your lower legs. You should also probably cut your running distances down until your muscles get strong enough. This is a long, frustrating method, but there’s another way:
- Every morning, stand with your back flat against the wall. Your heels should be about 10-12 inches away from the wall. Raise your toes towards the ceiling, keeping your heels planted on the ground, and bring them slowly back down. Do that with both feet at the same time, 25-30 repetitions. Try and do this a few times a day.
- Before you start running, perform the exercise above, and then another 25-30 repetitions, this time with both feet at the same time.
- When you start running, begin with at least 5-6 minutes walking in a moderate pace. Don’t walk slowly, but don’t walk too fast. The ideal pace for most people is 3.5mph.
- If you’re at the gym, find a stationery bike and work at it briskly for 5 minutes after you complete your walk. A rowing machine is also good for this, but not a cross-trainer. (See a comparison of a treadmill and a rowing machine to find what’s better for you at the gym). If you’re running outside – start with a very light jog for a few minutes before gaining speed.
- Now you can run, but don’t overdo it. If you feel pain – stop, and warm up some more. Your individual warm-up time may be longer.
The process does two things. It strengthens the front muscle of your lower leg (Tibialis Anterior), and it makes sure your muscles are warmed up properly before you start running. The Tibialis Anterior is the muscle that pulls your toes up when you run or walk, and that’s the one giving you the pain of the shin splints. Work it, warm it – and you can run pain-free.
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