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Top Running Injury No. 3: Shin Splints

Shin Splint Running Injury

Revised 11/03/2020

This is the third in a 10-part series outlining some of the most common injuries suffered by runners.

 

Top Running Injury No. 3: Shin Splints

There is no doubt that shin splints are extremely painful – to the point where they will cut nearly any sort of workout short in most instances. This condition takes place when the shinbone, or tibia, as well as the connective tissues that attach muscles to that bone are overloaded. You can experience soreness and swelling as well as pain. 

We would like to share information on why this condition takes place and some of the things you can do about it.

 

Causes

While there are several reasons why shin splints occur, some of the most common include:

  • Excessive running
  • Running on surface that is tilted or slanted
  • Not taking enough time to recover between workouts
  • Worn shoes
  • Running too much on hard surfaces

 

Symptoms

If shin splints are not treated quickly, they can worsen over time. If you notice a steady pain below your knee, you’ll only make it worse if you continue to exercise. Talk to your doctor to determine the best way to recover and make sure you use the proper equipment that can help you rehabilitate. Don’t try to work through the pain – it could rob you of the ability to exercise for a very long time.

 

Treatment

While the most immediate relief comes from ceasing activity, rest, ice, compression, and elevation. So what can you do?

 

1. Lessen the Impact

Every time the heel of your foot hits the ground, a shock wave travels up through your body, however, a healthy lower legs will absorb a lot of this shock.

Arch supports in every day shoes can help cushion and disperse stress on your shinbones, providing immediate relief for existing shin splints and added support and padding that help to prevent them.  

 

FOR SHOCK ABSORPTION | Recommended Product:

Tuli's® So Soft® Heavy Duty Heel Cups 

Tuli's So Soft Heavy Duty Heel Cups

 

2. Find Support 

Your calves play a large role in the health of your shins. Any imbalance in strength often manifests itself in shin splints or a calf strain. By stretching your calves daily and increasing your calf flexibility, you can dramatically reduce your risk of muscle imbalance injury.

 

FOR SUPPORT | Recommended Product: 

Cho-Pat® Shin Splint and Calf Sleeve

Cho-Pat Shin Splint Compression Sleeve

 

3. Strength Training and Flexibility Exercises 

By adding strength training to your flexibility exercises, you make progress towards completing the muscle balance. Toe raises and leg presses are a good place to start, but a complete program that targets all four planes of ankle motion to work all of the supporting muscles is best.

 

FOR STRENGTHENING | Recommended Product:

ProStretch Plus® Adjustable Calf and Foot Stretcher 

ProStretch Plus Calf and Foot Stretcher

 

FOR DEEP MASSAGE | Recommended Product:

Type P Pro Stick Massage Roller

 ProStretch Type P Pro Stick Massage Roller

 

 

RELATED PRODUCTS:

 


Cho-Pat® Shin Splint and Calf
Compression Sleeve

$28.99


ProStretch Plus Cald and Foot Stretcher

ProStretch Plus® Adjustable
Calf and Foot Stretcher

$41.99



Type P Pro
Stick Massage Roller

$26.99


 

 

 

OTHER RELATED TOPICS:

SHIN SPLINTS IN RUNNERS

UNDERSTANDING AND PREVENTING SHIN SPLINTS

HOW PROPER SUPPORT CAN RELIEVE SHIN SPLINTS AND WEAK ANKLES

REDUCING PAINFUL SHIN SPLINTS THROUGH PROPER STRETCHING

SHIN SPLINTS: TOO MUCH TOO SOON

 

 

 

PLEASE NOTE: The information on this website and article is for information only and should not be used as a substitute for consulting your doctor. Consult your doctor for proper diagnosis and rehabilitation

The post Top Running Injury No. 3: Shin Splints appeared first on Medi-Dyne.


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