Shin Splints

Preventing Shin Splints
Brian Meitner, ATC Meriter Sports Medicine

As you begin or increase your running program keep in mind that one of the most frequent running injuries is medial tibial stress syndrome, or shin splints.

Shin splints is an inflammation of the muscles that attach along the inside of the tibia or shin bone. There are numerous causes of shin pain, including: · Overuse · Muscle imbalance · Inflexibility · Poor shoe condition Possessing good flexibility and strength in the lower leg is one of the most effective ways to keep shin pain from developing. Flexibility is achieved by performing slow, controlled stretching exercises. Stretches should be held a minimum of 20 seconds, and done 3-5 times before and after exercise.

One stretch that we recommend is the runner's stretch. When doing the runner's stretch, place your hands shoulder distance apart on a wall. Bring one leg back, keeping the heel on the ground. You may need to bend the knee of your front leg to feel the stretch. You will feel the stretch in the back of the outstretched leg. The key points to remember are to keep the heel on the ground and to not bounce. Also, keep in mind that the more flexible the back of the legs are, the less stress the front of the legs will endure.

Strength exercises should be done in sets of 3-5 with 10-15 repetitions per set.
Key strength exercises include: · Two-leg and one-leg calf raises - Hold the raise for 2-3 seconds to strengthen the posterior calf muscles · Heel walking - Put your weight on the heel and flex the ankle to strengthen the front of the calf · Arch strengthening - Picking up objects such as marbles or tissues with the toes to strengthen the arches Taking time to stretch and strengthen this area of the body can make running more enjoyable, less stressful, and possibly prevent shin splints.