Pain in your shins during or after running is a common complaint of runners. There are a number of factors which can increase the risk of getting shin splints;
• running on hard surfaces
• insufficient calf stretching following a run
• old or worn out runners
• poor arch support
• poor running pattern
• trying to do too much too soon

This article explains why warming up and stretching is important for runners and outlines how to do both properly.

Why warm up before running?

By warming up before any exercise you increase blood flow to muscles and other soft tissues, an important factor in avoiding damage to ligaments, muscles and tendons, including sprains and strains-common sports injuries. Your routine should include cardiovascular exercises to increase your heart rate gradually and stretches to prepare muscles and increase flexibility.

The ilio-tibial band is a large band of connective tissue which runs from the side of the pelvis just above the hip to just below the side of the knee. ITB friction syndrome is a common running injury which is easy to treat if diagnosed correctly. It occurs when the ITB becomes tight and rubs off the outside of the knee, becoming inflammed and painful.

Symptoms can occur following periods of overuse or in the case of running, increased training at long distances. Symptoms include pain at the side of the knee, worse running downhill, improved with rest. Pain can also radiate down towards the shin or on the outside of the hip. Initially symptoms may occur following a training session but then gradually manifest earlier on during the run.