Sort out your Shin Splints
Shin splints are a common issue for new exercisers. They are an overuse injury caused by stress on your shinbone and the connective tissues that attach to your muscles. This creates pain and inflammation which worsens if you continue impact activities.
Usually shin splints happen because of a combination of biomechanical issues that have been lying dormant underneath a sedentary lifestyle. They come to the surface when you start to increase the impact through your legs. Just when you thought exercise was good for you!
Fortunately, it’s usually easy enough to identify the problem and solve it in a way that leaves you stronger than before. The five most common biomechanical issues, starting at the foot and working upwards, are the way your foot moves (too much pronation or supination), tight calves, weak ankles, weak hips/glutes and a weak core.
Several user errors create and prolong shin splints. Increasing exercise intensity too soon is the most common initial cause, particularly impact involving quick changes of direction or running on hard, downhill or uneven surfaces. Warmups and cooldowns are important to prepare your body for impact activities. The right shoes matter too - old or inappropriate footwear can make it more difficult to maintain good foot posture. It’s important to wear shoes that fit your foot and purpose.
When you feel the twinge in your shins it’s time to take off the load and apply RICE (Rest, Ice, Compression, Elevation). Sometimes anti-inflammatories can be helpful but it’s important not to use them to mask the pain while you continue to do the damage. While you’re in the resting phase it’s a good opportunity to focus your exercise attention on your core strength – then you’ll return from your injury with a stronger base to move forwards. If you’re not getting results from RICE it’s best to see a physiotherapist for an individualized recommendation.
Even if you are able to DIY rehab your shin splints it might be worth seeing a physiotherapist anyway for some pre-hab. Your unique combination of biomechanical issues that caused the shin splints probably as the potential to cause other injuries in the future. A specific, personalized stretching and strengthening program will improve your technique in all areas. Then you can make fast progress down the road to your goals without annoying detours for injury management.
Usually shin splints happen because of a combination of biomechanical issues that have been lying dormant underneath a sedentary lifestyle. They come to the surface when you start to increase the impact through your legs. Just when you thought exercise was good for you!
Fortunately, it’s usually easy enough to identify the problem and solve it in a way that leaves you stronger than before. The five most common biomechanical issues, starting at the foot and working upwards, are the way your foot moves (too much pronation or supination), tight calves, weak ankles, weak hips/glutes and a weak core.
Several user errors create and prolong shin splints. Increasing exercise intensity too soon is the most common initial cause, particularly impact involving quick changes of direction or running on hard, downhill or uneven surfaces. Warmups and cooldowns are important to prepare your body for impact activities. The right shoes matter too - old or inappropriate footwear can make it more difficult to maintain good foot posture. It’s important to wear shoes that fit your foot and purpose.
When you feel the twinge in your shins it’s time to take off the load and apply RICE (Rest, Ice, Compression, Elevation). Sometimes anti-inflammatories can be helpful but it’s important not to use them to mask the pain while you continue to do the damage. While you’re in the resting phase it’s a good opportunity to focus your exercise attention on your core strength – then you’ll return from your injury with a stronger base to move forwards. If you’re not getting results from RICE it’s best to see a physiotherapist for an individualized recommendation.
Even if you are able to DIY rehab your shin splints it might be worth seeing a physiotherapist anyway for some pre-hab. Your unique combination of biomechanical issues that caused the shin splints probably as the potential to cause other injuries in the future. A specific, personalized stretching and strengthening program will improve your technique in all areas. Then you can make fast progress down the road to your goals without annoying detours for injury management.