Subject: RE: Shin Splints!!! I don't claim to be any kind of authority on the dreaded shin splints, so am probably naff all use, but have a few pointers anyway. I picked them up after increasing distance too quickly, although they can also occur after change in pace, terrain or shoes. And of course your running style can be a big factor. Right, on to more practical stuff. Before you even think about going for a run, be sure to stretch properly, especially the calves. Start out with short runs (about 1k will do for now), alternating between walking and slow running, and increase by only 10% per week. If when you feel the urge to do a superhuman effort and run 10k straight away, don't give in to temptation - your aerobic fitness improves much quicker than the body can improve (e.g. increase tendon strength etc) - this is where most injuries occur. Also, if at any point you feel a twinge in the shins then that's your body's way of telling you to stop - just rest for a few days and get back to it later. Remember, we do three disciplines here and running's not the only way to train (ie instead spend more time in the pool and on the bike, and nail those two at your next race!)
Definitely after every run do the old RICE routine (rest, ice, etc), especially the ice as it helps enormously. Anti-inflammatory drugs like ibuprofen will also help quite a lot to reduce the pain and swelling. Also, do exercises to strengthen the shins, as essentially the shin splints arise because of strength imbalances between the shin and the calves causing tendon/ligament damage. There are a few on the market, but i found the most beneficial to be merely walking round on your heels with your toes off the ground. This forces the shin to work hard to support the foot, and helps redress the strength imbalance, and probably contibuted more to my recovery than anything else.
Gordon. |