WOD 4/25/10

Rest Day!

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Several folks have been plagued with the joy of Shin Splints. Now that we have started running again, this is not uncommon. The primary reason for them is overuse/overload. In the case of most of us, myself included, we jump back into running and the muscles of the lower leg are trying to get used to that motion and reaction again. Due to inflexibility in the muscles of the calf, the anterior tibilais, and the peroneals, the repeated motion of the foot going through flexion and extension, hard surfaces, incorrect running technique and worn out running shoes, shin splints can come on quick. The pain is due to delayed onset muscle soreness and inflammation of the musculature of the front of the tibia (shin/instep) - the peroneals and anterior tibialis - caused by overuse and inflammation.So, what do we do about it?

Well, first and foremost, start stretching. Work on stretching and rolling the muscles of the instep and the calf muscles. Yes, this does not feel good, but it works. The calf muscles play a large role in how the muscles in the front of the tibia work. You don't want the muscles of the front of the tibia overly stretched out and the calves left tight. This will cause an imbalance and will cause shin splints as the calves overpower the peroneals and cause inflammation of the muscle.

Secondly, warm up the muscle groups prior to running based workouts. Jump rope or DROM based movements work well for this. Tracing the alphabet in the air with your toes in actually works well to warm up and loosen up the opposing muscle groups and connective tissues. There are also ways to work on improving the strength of the muscles along the shin which will help recitfy the problem. Static holds (isometric contractions) of the the toe being flexed up toward the shin will help do this and requires no equipment and can be done anywhere. Hold as long as possible - repeat several times - do this a few times throughout the day.

If and when you have pain, ice and NSAID's (ibuprofen, Naproxen) can be of help, along with ice. Do this a couple times a day with some light stretching and rolling to help alleviate the pain. Don't get crazy with rolling/stretching when muscles are damaged or you will create more issues - go easy. Taping the shin (wrapping) also has been said to help, but if you have hairy legs then this might not be a fun method of treatment.

Last but not least, shoes and running technique play a large role in this as well. Broken down running shoes with heel strike runners increase the stress on the muscles. If the arches of the foot and support system of the shoe are beat to hell or non-existent, then this can be a contributing factor. Running with a forward extended leg on a heel strike is grounds for execution (and biomechnical issues), so start thinking about POSE running to help get you moving more naturally, faster and comfortably.

Start there and work on those shin splints. We can help you along the way, just let us know!

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