We are teaming up with Ben Claringbold M Ost DO at South East Osteopathy to bring you a series of the causes, the treatment and how to prevent when it comes to common running injuries.
We are going to start with dreaded shin splints aka medial tibial stress syndrome, as with most injuries it comes around from the three too’s.... Too much, too soon and too fast.
Something important is to actually get a definitive answer by going to see an expert.
What are shin splints? MTSS
It’s a pain on the inside of the leg running alongside the shin bone usually about half way up but can also be felt on the outside of the leg.
The pain up the inside of the leg can’t be assumed as shin splints although often it is, it could be compartment syndrome or even a stress fracture of the shin bone.
If it’s muscular it’s usually painful in the morning as the muscle has tightened up through the night and if it’s a stress fracture it’s usually less painful in the morning and more painful in the evening.
That’s why it’s always best to get checked out rather than rely on doctor google.
There can be a number of factors such as over pronation which is one of the most common. Inadequate stretching, worn shoes or excess stress on one leg coming from running on cambered surfaces or running the same direction on a track.
It often plagues beginner runners who build up their milage too quickly. Or experienced runners who introduce speed too quickly or suddenly change their routine to running hills or hitting the trails.
Soft tissue work is the key, to loosen the fascia, which is tough material that wraps most of our muscles. You can foam roll and stretch but a good sports massage will do the trick coupled with acupuncture ( dry needling ). When seeing a sports injury expert they can look at the ankle joint and restore proper function to help elevate over pronation.
• Get good at stretching don’t just hold it for 15 seconds learn to stretch properly.
• That foam roller tucked behind the sofa...get the dust off and use daily.
• Don’t forget the 10% rule, so don’t increase your mileage by more than 10% a week.
• Have easy/adaptation weeks every 4/5 weeks.
• Get stronger! Most runners don’t lack miles they lack strength.
Hope you enjoy this series 👌🏻