Preventing Shin Splints

Shin splints -- or Medial Tibial Stress Syndrome -- are characterized by pain along the inside (medial) distal 1/3 of the shin (tibia).
 
Causes include:

• Poorly fitting or deteriorating footwear
• Sudden change in training (e.g., increasing speed and/or distance, change in running surface, adding hills)
• Lack of proper stretching or general lack of flexibility around the ankle
• Poor running form
• Muscular weakness or imbalance

To prevent shin splints:

• Avoid sudden changes to your training program. When making changes, make slow gradual changes allowing your body to adapt to the change. When adding distance, stick to the 10% rule: only increase your distance by 10%, or even less, each week with consistent training.
• Take proper care of your running shoes. Try not to wear your running shoes for other sports and activities. Store your shoes in a dry area. Do not leave them on the front porch, where they could become damp, or in the trunk of your car. Look for uneven wear patterns on the soles of your shoes. This may indicate the shoes do not fit you properly, taking into consideration foot type and running form.
  If you keep a training log, once you hit roughly 350 miles on one pair of shoes, begin considering a new pair. Pay attention to the insole. Is it permanently depressed?  If so, it might be time for a new pair since the insert and midsole have lost a good deal of their compressibility.
• Adequately stretch each time you exercise. Warm up first, prior to stretching. Do not bounce while you stretch -- it can actually cause muscle damage. When you feel the gentle pull in the muscle, hold it for at least 30 seconds (or hold it 2 times for 15 seconds each).

To increase the amount of training per week, try cross-training.

• Spend a day training on a bike or an elliptical trainer. Various training modes will build variable strength in your legs and give the joints a day off from the pounding.

For more information, please contact

30 River Park Place West, Suite 340, Fresno, CA 93720
(559) 459-1630   Fax: (559) 459-1710

 This information is made possible in part by gift from Cambridge Homes