The Bane of Every New Runner’s Existence: Shin Splints
Last week, we had the privilege of setting up our treatment table inside of Fleet Feet in Cherry Creek and, can I say, there is nothing like hanging out at a running store to put a runner in their happy place. Some were training for their first 10K’s while others were preparing for their first ultra, and we were there to nerd out about all of it.
One of the most common injuries we screened that night were shin splints, or Medial Tibial Stress Syndrome (MTSS). That pain that runs all along the inside of your shin and is a frequent occurrence in many new runner's.
What are shin splints?
Most everyone has heard of them, the answer is still a bit of a black box. You’ll either hear one of 2 answers:
Periostitis: An inflammation of the outer layer of the bone (periosteum) due to the muscles repetitively pulling on it. More of a connective tissue issue.
Microfractures: Small fractures along the tibia due to repetitive loading of the bone or in other words a small bone stress injury.
Slightly different structure and framework, same conclusion - the stress of running is greater than your body is currently ready for.
Does this mean we need to shut down running completely? Most of the time - no. As long as the discomfort is managed and you’re not noticeably changing your running gait, often we can adjust other aspects of training that influence symptoms and keep you running! These often include a graded and modified running program, gait retraining, and exercise.
Besides adjusting our training regiment, how else can we build up our body’s resilience to the stress of running? We leverage our body’s natural shock absorbers. By building up muscular strength, the force of running is diffused between our muscle and bone, and less force transfers to our shin. The main areas we emphasize are:
Hip ABDuctors: Examples include front foot elevated split squats, SLRDL with knee drives, and fire hydrants.
Plantarflexors: Examples include weighted calf raises with a dumbbell or smith machine.
Dorsiflexors: Examples include seated weighted toe raises with a band or hanging plate.
Plyometrics: Examples include tuck jumps, SL jumping, and squat jumps to return us to the load and stress that running can produce.
If you have shin splints (Medial Tibial Stress Syndrome) and live in Denver, and are looking for ways to keep training, please reach out to consult with us where we are experienced at creating customized and individualized rehabilitation programs that get you back on the road and trails.
Helping athletes RESOLVE THEIR PAIN by CLEARLY DEFINING THE PROBLEM and IMPLEMENTING EFFECTIVE SOLUTIONS to get them back doing the activities they love!
If you are currently struggling with an injury or unable to perform in the activities you enjoy. Please follow the link to schedule a consultation call to discuss how we can help you.