Running has long been an activity known for its benefits to physical health and wellness, mental health and stress management , and its sense of community with running clubs and events, 5k, 10k, half marathons, and full marathons. Of course, along with the joys of running sometimes comes with aches, pains, injuries, and even periods of great frustration.
What are Shin Splints?
Shin splints is one of the most common complaints reported by runners and Shin splints symptoms are characterized as “splinter” type pain on the inside aspect of the lower leg or shin. The medical condition is actually a Posterior Tibialis Tendonitis and is typically the result of running “too much too soon, but there can be multiple factors that can influence what causes Shin splints. Sometimes the Anterior Tibialis muscle or the meaty muscle on the front of your shin can be affected as well. An accelerated ramp up in mileage or pace in the absence of an adequate recovery or a sudden change in footwear are the likely culprits. Shin splints can be minor and heal completely with a few days of rest from running but sometimes Shin splints can become a chronic, frustrating condition that brings all of your progress to a halt.
The best Shin splints treatment begins with removing the repetitive forces that are causing the condition. That means stop running and perhaps participate in some non-weightbearing cardiovascular conditioning for a little while. (The number of days depends on how long you have had the Shin splints and how much you have just kept running despite the discomfort.) Typically, if you catch it early you can eliminate Shin splints symptoms in a matter of a few days.
The key is to return and progress gradually and if you are not participating in resistance training and functional conditioning for your lower legs and feet it is highly recommended. With more chronic cases, you may want to seek a thorough examination by a Licensed Physical Therapist who specializes in sports medicine and running injuries. A video running gait analysis can provide a wealth of knowledge about your running style and mechanics and can help you prevent running injuries and maximize performance.
What Are the Most Common Running Injuries of the Foot and Ankle?
Shin Splints are only one of many conditions experienced by runners. Other common running injuries or conditions include Plantar Fasciitis or Fasciopathy, Achilles Tendonitis or Achilles Tendinopathy, Heel pain, general foot pain, Tarsal Tunnel Syndrome, Neuropathies, Calf muscle strains, Stress fractures, Toe Joint pain or Metatarsalgia, Hamstring pulls, IT Band Syndrome, as well as lower back, hip, and knee pain.
How To Prevent Running Injuries and Protect Your Lower legs
I am going to share a perspective here with you that can significantly improve your performance while reducing your chances of sustaining a running injury. I could outline many different exercises, but there are plenty of resources all over the internet regarding the treatment, rehabilitation, and prevention of running injuries. I want you to level up, think differently!
It is common knowledge that when you are running at any one time you are on one leg OR the other, right? Thousands of steps, impacts, excursions, leaps, and push offs, you agree?
Ok, so how much of your strength training, conditioning, power and plyometric training, impact training, acceleration training, deceleration training, endurance training, and stabilization training is performed on one leg?
Train on one leg like you don’t even have another leg! I am not saying that you should not incorporate two legged exercises but place a lot more emphasis on one legged or unilateral training. Train your legs to perform like they have to perform during your runs. When you do this, you also train your feet, ankles, knees, hips, pelvis, and trunk to function optimally during your runs. Be a one-legged beast in training and your ability to prevent injuries will skyrocket!
Don’t Forget the Little Guys
There seems to be a preference to strengthening the “big impact” muscles like the hamstrings, quadriceps, glutes, and the gastrocnemius. There are often neglected muscles and tendons that can prove to be even more critical in the prevention of running injuries. For example, all of the muscles that reside in your feet, or intrinsics. The Posterior Tibialis Tendons and Soleus muscles are non-negotiable. Lastly, don’t leave out the Quadratus Lumborums, Psoas muscles, multiple hip rotators, and the deep spinal muscles like the Multifidi and Rotatores.
Recovery and Time Off Can’t Be Underestimated
One of the most important things you can do to prevent running injuries is to stop running!!!! You will also run better and stay healthier when you eat plenty of nutrient dense foods and adequate levels of protein, hydrate optimally, and when you sleep better! Running more and training more in the absence of adequate rest and recovery is a recipe for forced time away from running to nurse an injury.
In Summary
Reverse engineer your running career!
Running is a one-legged sport so train that way. Running injuries come from flexibility or mobility deficiencies, biomechanical abnormalities, undertrained muscles and tendons, and inadequate rest and recouperation. Dedicating time to correcting deficiencies and optimizing capacity will keep you running pain free and injury exempt for many years to come! Lastly, don’t rely on random internet advice and exercises; seek the guidance of a professional who specializes in running!
Frequently Asked Questions
What are the most common injuries of the foot and ankle?
Plantar Fasciitis or Fasciopathy, Posterior Tibialis Tendonitis, and Achilles Tendinopathy.
What causes shin splints and heel pain after running?
Too much too soon ( Increasing mileage or pace too quickly), Inadequate rest between runs, and new OR worn-out running shoes.
How can runners heal shin splints without down time?
Softwave – Extracorporeal Shockwave can accelerate healing, but some reduction in activity is recommended as well.
Why does my Achilles or arch hurt after running?
Running is an extremely repetitive activity and both the Achilles and the soft tissues of the foot arches take a beating
How can you prevent running injuries from coming back?
Train and prepare your body better, progress slower, recover more adequately!