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Shin Splints

Diagnosing and treating shin splints

by Ron

 

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:

CAUSE

 

Rapid increase in speed or distance.  Little rest.

Bad running mechanics, flat arches, hard heel in shoe.

Running on concrete, asphalt or uneven ground

Needing new shoes - check your soles.

 

SYMPTOMS

 

Pain.  See where the red is on picture.  Swelling or redness.  Usually more pain when resting..

 

TREATMENT

 

Rest

Ice 10-15 minutes 2-3 times per day.

Anti-inflammatory medication (ibuprofen).

Massaging is often helpful.

Check your shoes and running mechanics.

 

POST PAIN

 

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 program or injury treatment.


This summary written from the following sources:

 

Dr Staub - Orthopaedic Surgery   http://www.cory.com/drstaub/shin.htm

How to Manage Shin Splints  http://www.hughston.com/hha/a_13_4_6.htm

Physical Therapy Corner: Shin Splints  http://www.nismat.org/ptcor/shin_splints/

Shin Splints  http://www.rice.edu/~jenky/sports/shin.html

Shin Splints  http://www.ucls.uchicago.edu/Activities/sports/girls_track/articles/shin_splints.html

Shin Splints  http://www.spinalhealth.net/inj-shin.html

 

 

Rons Articles

Site Visions and Philosophy 2004

 

Achilles Tendonitis

 

Basic Stretching

 

Book Review - When Big Boys Tri

 

Getting Started With Swimming

 

Quick Bike Thoughts for Beginners

 

Bricking It

 

Thoughts from PineIsland Florida...a New 2003!

 

Can't Swim? Then KAYAK, Bike, Run!

 

Shin Splints

 

Starting from Scratch

 

Thoughts on Weightloss

 

Training Tips

 

Training for your First

 

Why Triathlon?  An Amateurs Perspective

 

 

 

 

 

















 

 

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