Shin Splints

Almost every runner shudders at the mere mention of this affliction. The burning, screaming agony of your shins just never seems to let up, does it? So just what is going on, anyway? And is it dangerous??

Shin splints are caused by your calf muscles growing rapidly accustomed to this new activity of yours, while your poor shin muscles get left in the dust. In short, your powerful calf muscles are tearing your puny shin muscles to shreds. Is that bad? Well...sortof, but not always. If the pain is mild, you can often "run through" the pain until your shin muscles build up enough. This can take anywhere from a week to several months. The danger, of course, is that shin splints can be a precursor to more serious problems such as tendonitis or stress fracture. If the pain is intense and localized, does not disappear when you stop running, or refuses to lessen even after months of running, see a doctor (preferably one schooled in sports injuries).

Okay, so you have shin splints - or you would just like to avoid them if possible. What to do? Remember the cause of shin splints is weak shin muscles, so you need to strengthen them. A good way to do this is by doing toe raises throughout the day. Sit on a chair with your feet flat on the floor. Now raise your toes as far as possible without letting your heels off the floor. Repeat. Repeat. Repeat as many times as you can. Do this a couple times a day until you no longer experience pain while running. Expect it to take a couple weeks at least.

In the meantime, you'll just have to take steps to reduce the pain. First, make sure you have good running shoes. Shoes that fit YOUR feet, not just expensive shoes that the salesman talked up. If you already have good shoes, try placing an ice pack on each shin immediately after running - this will reduce the inflammation. Pop an ibuprofin or two as well. Between that and the ice (remember, slap the ice on the minute you walk in the door), you should feel better in no time.