Many aches, pains and injuries that result from distance running are the consequence of cumulative damage in longtime road warriors. Stress fractures and knee-cartilage loss are two such issues. Shin splints, however, typically are the bailiwick of newcomers, though they do occur in some experienced runners. The pain of shin splints, which can set in just a few minutes into a run, can be severe enough to force runners to the sidelines.
What Are Shin Splints?
Shin splints are painful areas on the inside of your tibia, or shin bone. According to Dr. Mark Jenkins, the cycle of landing hard and pushing off results in fatigue in the muscles of the anterior shin, which results in more forces being transmitted to the fascia of these muscles and ultimately to the bone beneath. Shin splints usually occur on both sides. In the early stages, they go away after a few minutes, but left untreated they can progress to stress fractures.
Shoe Problems
A major contributor to the development of shin splints is inadequate footwear. Keep in mind that a shoe that may be ideal for some may not be a suitable choice for you. It's crucial to match your unique biomechanics with the shoes you run in, particularly if you are a higher-mileage runner or compete in running as a sport. Visit a running specialty store staffed by experienced runners rather than a generic sporting-goods store to get the best guidance in this area.
Running Surfaces
Where you run often is just as important as the shoes you run in when it comes to preventing shin splints. Running on hard surfaces -- especially concrete, generally believed to be significantly harder on the body than even asphalt -- sets up many runners for this problem, even those who otherwise would not develop shin splits. Running on dirt or grass trails is better for your shins and joints and the rest of your body, as well.
Treatment
According to Cathy Fieseler, a marathon runner and medical doctor, tight calves and weak tibial muscles both predispose you to shin splints. Strengthen the shin muscles by placing a weight, such as a bucket filled part of the way with sand, on your foot. Flex your foot upward, inward and outward each 10 times. Perform three sets of these exercises. After your runs, an "ice massage," applying ice up and down the affected area, can help greatly. To do this, freeze a paper cup full of water and peel off the top inch or so of the cup around the rim. Use what's left of the cup as a handle as you rub the ice on your shins.
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