“Shin splint” is a broad term used to describe pain that occurs below the knee either on the front outside part of the leg (anterior shin splints) or the inside of the leg (medial shin splints). Shin Splint, medically known as medial tibial syndrome, is when the fascia (connective tissue) that covers and connects to the muscles of the tibia is inflamed and at its most severe the fascia can separate from the tibia. This is known to be extremely painful and has a slow healing process. Most runners experience shin splints at some point in their training varying in degree. It is recommended, when experiencing shin splints, to decrease running and cross train with other activities (i.e. swimming, biking). Icing your shins will help with the inflammation and should be done regularly until the pain has subsided.
There are two main causes of shin splints, too much impact on the lower leg and overuse of the lower legs while running. Too much impact on the lower leg can be caused by: running in worn-out shoes, heavy heel striking, extended downhill running, running on unstable surfaces, running on a treadmill, or running on a side-sloping street. Overuse of the lower legs while running is usually caused by beginner runners who run too far too fast before their legs are ready to sustain their distance or speed. Pushing off of the toes can cause the calf and shin muscles to overwork, your body weight should never be supported just by your toes while running. This can result in the most severe shin splint, the fascia separating from the muscle.
To prevent shin splints adjust your environment and running mechanics. By leaning forward, you are using gravity to move you so you do not need to rely on your lower legs to propel you forward while running. The idea of limiting the use of the lower legs while running is known as ChiRunning. When running this way you will experience far less shin splints if any. If possible, switch off between two pairs of running shoes to decrease the stress on certain parts of the lower leg. Find soft even surfaces to run on, such as a rubber track or a dirt path. Making these adjustments will result in better running form and less injuries, specifically shin splints.
Source: http://www.active.com/running/articles/the-whole-story-on-shin-splints?page=2
About the Author:
Deanna Lyons received her Bachelors Degree in Kinesiology from San Jose State University in 2012. She is a certified Health Fitness Specialist through ACSM and has a background in coaching gymnastics and swimming. Deanna has been working for BaySport for a little over a year now. During her free time she enjoys swimming, running, biking, and hiking. Deanna is currently training for her first triathlon.
