Help Wanted: Shin splints running the show

by Jacki Donaldson (Subscribe to Jacki Donaldson's posts)
Oct 8th 2007 8:00AM

Categories: Fitness

Ouch! I have shin splints. It's a common running-related injury with the official name medial tibial stress syndrome. This highly medical term really just refers to pain along the shinbone (tibia), the long bone in the front of the lower leg. The pain is caused by an overload on bones and tissues. The bad news is that the discomfort I feel when I run is slowing me down. The good news is that my problem can be alleviated.

Rest is one treatment plan. I don't mean giving up on exercise altogether, but switching to a low-impact program is certainly wise. I could try swimming, biking, walking, and weight training, for example, while my legs heal. I can ice the affected area for 15 to 20-minute intervals, four times per day, for several days. I can elevate my shins above my heart, take an over-the-counter pain reliever, make sure my shoes fit my foot, my stride, and my sport, look into arch supports to disperse stress on my shinbones, strengthen the area with exercises such as toe raises, and then gradually resume running. I can also broaden my running horizons -- which I plan to do starting this week.

A free series is being offered here in town to prep area runners for a local marathon in February. I don't have any big plans to run 26.2 miles anytime soon, but there's no doubt I can learn a thing or two about proper running. So I'm headed to the first seminar on Tuesday. The topic: Core Strengthening, Form Running, and Dynamic Flexibility. I'll be back to report on what I learn. In the meantime, tell me what you do about shin splints. Any words of wisdom about how you prevent or treat this irritating injury?

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Comments (6)

Reader Comments (Page 1 of 1)

Liz 10-08-2007 @ 10:25AM

Jackie - I bet you are in Gainesville since I am going to the same seminar tomorrow night. (And if you did Team in Training last fall then I think I know you anyway!)

I struggled with shin splints last year. It got so bad that I had a hard time walking. I stopped running for a few months (which turned into quite a long time since I sprained my ankle soon after my shins healed) and switched to swimming and biking. I started running again about 2 months ago, but instead of going back to my old style that was causing the shin splints I learned a new style of running called Chi Running.

Chi Running has really worked for me. It took me a few weeks of practice to get the hang of it, but then it just clicked one day. I can run for a lot longer now with no pain at all. The inventor of Chi Running is Danny Dryer. He has a book, a video, and a website. I will bring the book with me to the seminar tomorrow. You are welcome to borrow it for as long as you want. It has really changed my life and made me a much better runner.

Tim UF 10-08-2007 @ 6:09PM

Enough can't be said for a properly fitting pair of running shoes! If you are planning on doing serious running, good shoes are a must! Get thee to a RUNNING store that will watch you run, on a treadmill or outside. They will then get you in a pair of shoes that fit you comfortable, and also match your biomechanics!

Kim 10-08-2007 @ 7:08PM

A lot of shin splints are related to the arch. Check the support in your shoes. Make sure the shoe fits properly, especially in the arch. Running shoes really only last 3-6 months depending on the amount of time spent running.

mspiggy321 10-12-2007 @ 3:34PM

I'm 19 and have suffered from shin splints since age 14. I found out I am very prone to them, so I have tried everything to treat and prevent them. Like you mentioned, ice at least a few times a day if you already have them. To help prevent them, I have found that toe raises to strengthen the area are quite effectice. Also, I would invest in a good pair of inserts. I use Superfeet, they have good arch support, which is important for someone with very low arches like me. Since doing all of this, my shin splints have been much less severe and the little pain I do suffer is quite manageable.

Miriam 10-13-2007 @ 1:47PM

Hi Jacki,
I agree with Liz. About 3 months ago when I was going through my shin splints ordeal (remember!). I happened to get a copy of Dryer's book, Chi Running. This alternative philosophy offers great benefits to serious and newbie runners. If you are not a runner, both he and his wife have a walking program that is called Chi Walking. So,
whether you are a runner or walker, their Chi* training programs are instrumental in obtaining great results. In the meantime, you and your readers can find relief by following the advice of Bonnie Stein. Her article appropriately called "Shins That Win" can be located at
this link:
http://www.mindspring.com/~ronstein/Articles2/shins_that_win.htm

My favorite is writing the alphabet with my toes. I start with my strongest leg/ foot then alternate. Have fun! ~M

Miriam Buhr 10-14-2007 @ 10:37AM

A quick correction on my part, the authors of the Chi running and walking training books are Danny Dreyer and Katherine Dreyer. If you want to learn more about their philosophy and technique go to this link: http://www.youtube.com/watch?v=e-zrH6IOTQI

Danny Dreyer provides a synopsis of his pain free approach to running using T'ai Chi principles. Good stuff!

You may also want to link to their official site at www.chirunning.com