Shin Splints

What Can Be Done About

Shin Splints?

Track Season is upon us, many out-of-shape students will be running more than they ever have. Most times "shin splints" are caused by over-training on a hard surface and wearing worn out shoes. Running shoes are designed to last 300 - 600 miles, depending upon the quality of the shoe. A higher quality, more expensive, shoe will last longer than a cheap one. Also, the weight of the athlete is important; the heavier the athlete the less miles the shoe will last.

Training for track, as we all know, begins in the fall. Runners need to slowly condition over time, varying the surfaces that they train on; alternating between concrete, grass, and a track. Repeated pounding on a hard surface not only wears out shoes more quickly, it also causes the bone and soft tissues of the shin to become inflamed and painful. The solution for this problem is: decrease running sessions, substitute cycling, work on calf flexibility, strengthen calf and shin muscles, and ice massage the sore areas after training.

Another common cause of "shin splints" is tendinitis in the Tibialis Posterior Muscle. This muscle is located on the inside border of the tibia (shin bone) and helps to give support to the arch. When we walk or run this muscle tightens to keep the arch from collapsing too rapidly. If the athlete's shoe is not fit properly or worn out, the built in arch do not help to relieve the stresses on this muscle. Through overuse, the muscle becomes weak, swollen, and tender. To solve this problem, follow the advice above, and locate new shoes that fit the athlete's foot properly. Occasionally, extra arch supports in the shoe or arch taping, will help to control this problem. In some extreme cases, orthotics may need to be fitted by an Orthopaedic Surgeon or Podiatrist.

To help prevent recurrence, wear athletic shoes with plenty of cushion and arch support, and train on varying surface types. Also, always warm up and stretch before the workout and utilize a proper cool down and stretch after the workout.

Information on this site is not a substitute for physician directed care.

Please consult your personal physician for more detailed information

concerning specific injuries or illnesses.

Last Update for AthleticAdvisor.com: 10/24/2009 12:09:35 AM