I was recently speaking with a runner get yourself ready for the Ragnar Relay (Wasatch Back) and she was asking about shin pain which was starting to hinder her training. Commonly runners (or dancers) are sidelined or limited by the presentation of leg pain during and often after runs. The pain is generally located at the front from the leg in the sides of the “shin” bone and can be debilitating, even limiting the ability to walk. Over the years, this has been an issue which i sometimes have encountered in my own running.
Just what shin splint?
A shin splint can be on the medial (inside) or lateral (outside) from the lower leg below the knee. Shin splints towards the medial side from the bone are commonly an inflammation from the muscle attachment to this bone (tibia) and hurts from pressure towards the muscle just within the bone. Shin splints to the lateral side of the bone are commonly an inflammatory reaction to the tendon (peroneal tendons) and adjacent tissues in the front of the outer lower leg. In the two cases, the pain sensation usually presents throughout a run (or dance), immediately following the run or even the next day.
What can cause shin splints? The exact reason for shin splints aren’t known, but usually it is associated with rapid rise in running, jumping, dancing or sprinting (or sometimes walking fast), changes in shoegear, or pronation (flattening from the foot). Some secondary causes may include balance problems (leaning to one side throughout a run), poor training technique (progressing too fast, poor running technique or surfaces), leg length problems as well as injury. Lets discuss some of these:
Leg Length Problems: Since our bodies are not symmetric, usually we have one leg that is shorter compared to other. If the problem is excessive, the body will attempt to support the difference by pronating the shorter side and supinating (helping the arch height) of the longer side. Either may cause shin splints from over stressing the muscles from the leg.
Over Pronation: Excessive flattening from the feet or pronation has become a term utilized often to market shoes. This excessive motion can cause an overuse or stressing from the muscles from the leg and lead to shin splints.
High Arched Feet: Whenever a foot is excessively high arched most shoes will fail to support the foot. This enables increased pronation with exercise and may over stress the muscles of the leg also.
Poor Training Techniques: The way you exercise may also play a vital role in the growth and development of shin splints. Should you progress slowly with your exercises, and work into the degree of exercise that you need, often shin splints is going to be eliminated. Paying close attention to running (or dancing) surfaces also may help. For instance, when I operate on the road, the edges are canted. I therefore switch sides to prevent excessive stress inside and out from the legs in the tilting of the sides from the road. This straightforward method has eliminated my shin splints.
How Can I Continue My Exercise? What exactly should you curently have shin splints, and you don’t wish to completely stop exercising, what exactly are your options?
– The truth is that orthotics (especially custom orthotics) are an option to optimize your gait pattern by placing the feet in neutral position.
– Taping techniques could be taught inside a specialist’s office to assist alleviate the strain and allow continuation of the problem.
– Evaluation of the training pattern or gait pattern may also be made by a foot or ankle specialist to provide some treatment techniques or training changes to maintain you active.
– Physical Therapy or additional stretching techniques may also be essential to strengthen and alleviate the issue.
If you find your shins hurting and pain increasing together with your exercises, you usually could possibly get help by an evaluation to look for the cause and assist you with the therapy options.
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