Diagnosing and treating shin splints
Unfortunately one might encounter the formidable shin splint.
Treated early on, these can be treated quickly and permanently. I had them
once about 5 years ago. My cause was changing my stride - no problems
since. Here is the run-down:
Rapid increase in
speed or distance. Little rest.
mechanics, flat arches, hard heel in shoe.
Running on concrete,
asphalt or uneven ground
Needing new shoes -
check your soles.
Pain. See where
the red is on picture. Swelling or redness. Usually more pain when
Ice 10-15 minutes 2-3
times per day.
Massaging is often
Check your shoes and
Stretch all of your
leg muscles (gently) before AND after the following workouts.
Start with biking or
swimming which should not contribute to your injury. A few weeks (pain
free), start running at 10-40% of your prior level.
NEVER, ever go up in
your training in any sport by 10% a week. If you happen to feel like you
can conquer the world that day, only do it by 10%.
Find a smooth dirt
trail to run on. It makes a world of difference compared to concrete or
asphalt. Avoid hills (at least for a while).
*I am not
a professional in sports, sports medicine or the treatment of injuries.
Always seek the consultation of a professional before beginning any training
This summary written
from the following sources:
Dr Staub - Orthopaedic
How to Manage Shin
Physical Therapy Corner: