Oh, My Aching Shins!
Patrick D. Kain ATC/L
Licensed Athletic Trainer
Buffalo Grove High School, Buffalo Grove, Illinois
This is hopefully the first of many
monthly articles contributed to my friends at Running Unlimited in Palatine and
to all of you runners out there- recreational or competitive, senior citizen or
high school age. Running is not just a sport; it can be a way of life.
Unfortunately, there can, and always will be, injuries which occur throughout
your life as a result of participation. By becoming more knowledgeable about
ways to prevent and recognize injuries and conditions, you'll be spending more
time on the road and less time on the couch! First off, here in the Midwest, we
have been blessed by some tremendous running weather over the past few weeks.
Unfortunately, it will soon be getting colder. Remind yourself a longer period
of time is needed for adequate warm up of your muscle/tendon tissues. Don't
neglect to do the basics to help you enjoy a healthy fall running season. Now,
the article...
With the colder weather
conditions, increases in training regimens, variations of training surfaces, or
biomechanical abnormalities, pain along the inside of the lower shins may
develop. Medial Tibial Stress Syndrome (Shin Splints) accounts for 10% - 15% of
running injuries. Although the exact causes of this condition are unknown, it
is believed a variety of factors, such as
involved.
When shin pain the ones listed previously, may be arrives, one must
look at what varying factors are at play. Are you just beginning running? Are
your shoes over-worn? Are you over-training? Do you have flat feet? If you
do, you simply may need new shoes or even orthopedic inserts (Orthotics). Each
of these factors must be questioned, and by deductive reasoning, figure out
which changes can be made.
Next, it is
imperative to begin treating yourself for the pain and inflammation. Applying
ice packs to the affected area three to four times each day, especially
immediately following a workout, seems to help. It is also advised that you
alter your workouts by either 1) Shortening the duration and reducing the
intensity of the workouts, and/or 2) changing the training surface to grass or
a cushioned track. With permission from parents or your physician,
antiinflammatories such as Ibuprofen may help decrease the pain and inflammation
as well. If pain persists with no improvements regardless of training changes
and proper treatments, a visit to the physician is in order to rule out a stress
fracture or other serious condition.
As with
any injury, the best form of treatment is prevention! Obtaining a properly
fitted shoe and/or insert is the first and most important step. Going through a
complete warm up procedure which includes stretches of the ankle and lower leg
musculature should be the norm. Vary days of your heavy and light workouts, and
follow each with a cool down and stretching session. Preventative icing or cold
whirlpool treatments following a heavy workout may help as well. Good luck, and
until next time, keep on truckin'!
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