Weekend Warrior's Nightmare- The Dreaded Shin Splint

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Weekend Warrior's Nightmare- The Dreaded Shin
Splint
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You get up early to go running. You are out on
the city streets before anyone wakes up. It's a
ritual you look forward to every day. You are
enjoying the solitude. The rhythmic tapping of
your feet hitting the ground keeps time to the
music blasting from your earbuds. You are
training for a big race or working toward a
fitness goal and you can tell you are making
progress and bam! You start to notice a dull pain
in the early part of your workout. Nothing major,
it seems to go away as you workout and might
return as you cool down
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However, the next day and the day after that the
pain returns, dull at first but if you don't heed
it's warning it can become very painful and cause
you to stop your workout and lose some of that
precious progress. Either side of the front part
of your leg over the Tibia bone is very tender
and might even swell due to inflammation. Sound
familiar? You may have a shin splint.   A shin
splint is considered an over-use injury. It is
characterized by inflammation of the soft tissue
of the lower leg between the knee and the ankle.
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There are several causes of Shin-splints
If you didn't properly stretch or warm-up.
If you train too hard or too fast (My name is all
over this one) Run or Jumping on hard city
streets or other hard surfaces. Worn out or
improper training shoes that don't offer enough
support. Going to your local running store and
getting fitted for your foot shoes are a must if
you are going to train. Running on uneven
surfaces that cause the foot to tilt and
slant. Bio-mechanical issues such as an
unbalanced muscling between the posterior and
anterior muscles of the leg or in some cases the
feet. Exercising your Tibial Anterior through toe
raises will help this as well as foam rolling and
massage
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What Can You Do?
See your physician Rest Elevate Ice You
can switch your workout to stationary bike or
swimming to maintain your cardiovascular
performance level while you rest the area. You
can bandage or use a Neoprene calf sleeve to help
ease the pain. Anti-inflammatory drugs. Your
running shoes should be specific to your foot
type. Flexible Pronators vs. Ridged Supinators.
Massage can help by improving the flexibility
of the muscles. Shin Splints wont happen when
the muscle is supple.
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If you have listened to your body and done the
above you should be able to return to your work
out in about 2 weeks. However, you need to take
it slow. Run on a flat surface only. Do only
about 50 of your pre-injury training both in
distance and pace. It will take several weeks of
gradual increases until you are ready to push
yourself past your pre-injury training. Pushing
it will only result in more issues down the road.
Before you know it you will be enjoying that
familiar cadence of your foot fall against the
path and be back on tract.
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