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The Secret To Continued Exercise With Shin Splints

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Published: 11Jun2010
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I was recently talking to a runner preparing for the Ragnar Relay (Wasatch Back) and she was asking about shin pain that was starting to interfere with her training. Commonly runners (or dancers) are sidelined or limited by the presentation of leg pain during and often after runs. The pain is usually located at the front of the leg at the sides of the "shin" bone and can be debilitating, even limiting the ability to walk. Over the years, this has been a problem that I sometimes have encountered in my own running.

What is a shin splint?

A shin splint can be located on the medial (inside) or lateral (outside) of the lower leg below the knee. Shin splints to the medial side of the bone are commonly an inflammation of the muscle attachment to this bone (tibia) and hurts from pressure to the muscle just inside the bone. Shin splints to the lateral side of the bone are commonly an inflammation to the tendon (peroneal tendons) and adjacent tissues in the front of the outer lower leg. In both cases, the pain usually presents during a run (or dance), immediately following the run or even the next day.

What causes shin splints? The exact cause of shin splints are not known, but usually it is related to rapid increase in running, jumping, dancing or sprinting (or sometimes walking fast), changes in shoegear, or pronation (flattening of the foot). Some secondary causes may include balance problems (leaning to one side during a run), poor training technique (progressing too fast, poor running technique or surfaces), leg length problems or even injury. Lets discuss a few of these:

Leg Length Problems: Since our bodies are not symmetric, usually we have one leg that is shorter than the other. If the problem is excessive, the body will try to accommodate the difference by pronating the shorter side and supinating (increasing the arch height) of the longer side. Either can cause shin splints from over stressing the muscles of the leg.

Over Pronation: Excessive flattening of the feet or pronation has become a term utilized often to sell shoes. This excessive motion can cause an overuse or stressing of the muscles of the leg and lead to shin splints.

High Arched Feet: When a foot is excessively high arched most shoes will fail to support the foot. This allows increased pronation with exercise and can over stress the muscles of the leg also.

Poor Training Techniques: How you exercise can also play a key role in the development of shin splints. If you progress slowly with your exercises, and work into the level of exercise that you desire, often shin splints will be eliminated. Paying close attention to running (or dancing) surfaces may also help. For example, when I run on the road, the sides are canted. I therefore switch sides to avoid excessive stress on the inside or outside of the legs from the tilting of the sides of the road. This simple technique has eliminated my shin splints.

How Can I Continue My Exercise? So what if you already have shin splints, and you don't want to completely stop exercising, what are your options?

- The truth is that orthotics (especially custom orthotics) are an option to optimize your gait pattern by placing your feet in neutral position.

- Taping techniques can be taught in a specialist's office to help alleviate the stress and allow continuation of the problem.

- Evaluation of your training pattern or gait pattern can also be done by a foot or ankle specialist to provide some treatment techniques or training changes to keep you active.

- Physical Therapy or additional stretching techniques may also be necessary to strengthen and alleviate the problem.

If you find your shins hurting and pain increasing with your exercises, you usually can get help by an evaluation to determine the cause and help you with the treatment options.

Brandt R. Gibson, DPM, MS is a foot and ankle specialist located in American Fork, Utah. Many of the recommended products can be found at http://www.ourdoctorstore.com/gibson/ . Further educational material can be found at http://www.utahfootdoc.com/Educate.htm . A FREE book can also be requested.

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