Shin Splints
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
The treatment for this is rest and ice. The sooner you rest the sooner you will recover. Taping to off-load the muscles may also help as will sports massage of the deep calf muscles (avoid the tender area at the front of the shin). You should stretch your calf muscles and the muscles at the front of the shin and you may also put gel padded running insoles in your shoes. If these do not help you should have your foot bio-mechanics analysed by a Podiatrist or Physiotherapist to see if you require supportive insoles.
Once symptoms have settled you should make a graded return to running, using gel insoles and running on softer surfaces e.g. grass
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Shin Splints
After suffering shin splints myself earlier this year, I found that as well as regular stretching and massage (I found shiatsu very helpful), exercising the muscles along the shin bone is also very effective in stopping the shin splints recurring again.
The best way of exercising these muscles I found was to do Toe Raises whilst sitting down. With your heels still on the ground, raise your toes up as far as they can go and hold for 20 seconds, then lower and rest for 10 seconds and repeat. You should be able to feel a burn along the shin bone. After a while, you can increase the length of time holding the feet up. Alternatively, drawing the alphabet out with your toes or walking on your heels works well too.
Hope this helps.
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