Shin Running Pain and How to Avoid It
Carol Bartram asked:
Anyone who has ever suffered from shin running pain will tell you that it is best to avoid it. The pain, usually just above your ankle has a dreadful, toothache quality that does not go away until you rest. If you are in the middle of a marathon at this point, that might be a problem!
Pain at the front of the shin is almost invariably caused by a shin splint. This is an inflammation of the long, thin muscle that goes down the front of your leg from the knee to the ankle. Many people acquire shin splints running on hard surfaces or overtraining. Man is not designed to gallop for miles on tarmac roads – these are designed for machines made from metal and rubber, not flesh and bone!
It is often hard to explain why some people get shin splints while others don’t. Sometimes it is physical – if you are heavy-boned and muscled like an all-in wrestler, then the strain of running for miles is going to be too much for your frame, no matter how fit you are. It comes as no surprise that most successful long-distance runners are light boned and lean as wolves.
Avoiding actually getting shin splints may not be easy. Women are as likely to suffer as men, age does not seem to be much of a factor – although if you take up running when you are older, I would advise you to start carefully. Just because you used to run for your school 30 years ago does not mean you should try again after half a lifetime of no exercise!
Here are some guidelines on avoiding shin splints:-
Always warm up before you start to run – at least 5 minutes walk, longer in cold weather. Check your footwear and change running shoes for new ones regularly. Never increase your training by too much at one time – if you try to run faster and farther in the same session, you are asking for trouble. Change the type of training you do. Alternate running with non-impact cardio like cycling or swimming. Cool down after your run and always finish by stretching all your major muscle groups – ask a fitness professional if you are unsure what to do.
Sometimes shin splints are caused by poor running technique and muscle imbalances. If your feet roll inwards or markedly outwards when you run, there may be strain. With women, it is often knees moving inwards that is the root of the problem – caused by women having naturally wider pelvises than men. A good idea is to strengthen leg muscles with exercises such as lunges and squats. Investing in a session with a Personal Trainer and telling them about the problem can be a great idea, as it is important that strengthening exercises are carried out with good form.
With a little thought and preparation, it may be possible to avoid getting shin splints altogether, and prevention is always much better than cure.
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Anyone who has ever suffered from shin running pain will tell you that it is best to avoid it. The pain, usually just above your ankle has a dreadful, toothache quality that does not go away until you rest. If you are in the middle of a marathon at this point, that might be a problem!
Pain at the front of the shin is almost invariably caused by a shin splint. This is an inflammation of the long, thin muscle that goes down the front of your leg from the knee to the ankle. Many people acquire shin splints running on hard surfaces or overtraining. Man is not designed to gallop for miles on tarmac roads – these are designed for machines made from metal and rubber, not flesh and bone!
It is often hard to explain why some people get shin splints while others don’t. Sometimes it is physical – if you are heavy-boned and muscled like an all-in wrestler, then the strain of running for miles is going to be too much for your frame, no matter how fit you are. It comes as no surprise that most successful long-distance runners are light boned and lean as wolves.
Avoiding actually getting shin splints may not be easy. Women are as likely to suffer as men, age does not seem to be much of a factor – although if you take up running when you are older, I would advise you to start carefully. Just because you used to run for your school 30 years ago does not mean you should try again after half a lifetime of no exercise!
Here are some guidelines on avoiding shin splints:-
Always warm up before you start to run – at least 5 minutes walk, longer in cold weather. Check your footwear and change running shoes for new ones regularly. Never increase your training by too much at one time – if you try to run faster and farther in the same session, you are asking for trouble. Change the type of training you do. Alternate running with non-impact cardio like cycling or swimming. Cool down after your run and always finish by stretching all your major muscle groups – ask a fitness professional if you are unsure what to do.
Sometimes shin splints are caused by poor running technique and muscle imbalances. If your feet roll inwards or markedly outwards when you run, there may be strain. With women, it is often knees moving inwards that is the root of the problem – caused by women having naturally wider pelvises than men. A good idea is to strengthen leg muscles with exercises such as lunges and squats. Investing in a session with a Personal Trainer and telling them about the problem can be a great idea, as it is important that strengthening exercises are carried out with good form.
With a little thought and preparation, it may be possible to avoid getting shin splints altogether, and prevention is always much better than cure.
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