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How to Deal with Shin Splints

By Geoff Kalmbach

Shin splints are a common overuse injury in recreational runners but I know plenty of weekend gym warriors who experience this injury as well.

One of the main causes of shin splints is a mechanical breakdown where the attachment of the calf muscle to the tibia or the shin bone is strained because of the excessive pounding of running on pronated or flat feet. This can be made worse by a sudden increase in the duration and intensity of running. Other factors that can potentially lead to shin splints are:

Most people have no idea they have shin splints and ignore the pain while continuing there activities. I know it's frustrating to rest your body especially when you strive to live and be active but the only way to get back on the road pain free is with rest. STOP running, allow your body some time to rest and recover and seek out some medical care to make sure it's nothing more serious than shin splints.

Along with rest you need to concentrate on stretching your calf muscles out and icing twice daily. You have to be aggressive with your approach to these stretching sessions. Really concentrate on deep breathing and 30-45 even 60 second holds. If the pain subsides after a week or two try an easy jog. If no pain occurs gradually increase your intensity. If pain persists STOP and go see a specialist immediately. Podiatrists or an Orthopedic specialist will be able to pin point the problem and hopefully get you back up and running. Nine times out of ten a new pair of good running shoes or an arch support prescribed by your Doctor will have you back on your feet.

When I personally had my bout with shin splints I didn't waste any time and went directly to a Doctor and followed their instructions to the word. If you screw around and ignore this type of injury your going to be dealing with them the rest of your running days.

Notice I mentioned seeking out the help of skilled specialists twice in this column. I have come across too many people who ignore this pain and keep running creating additional postural and bone imbalances. Play it safe, there will be plenty of time to run after your shin splints are gone.

About the Author:

Geoff Kalmbach is a Fitness Expert, columnist, speaker, and Certified Fitness Professional. Geoff has incorporated health and fitness into thousands of lives all over the world. Sign up for his FREE monthly newsletter at http://www.getfunctionallyfit.com