As you begin or increase your running program keep in mind that one of the most frequent running injuries is medial tibial stress syndrome, or shin splints. Shin splints is an inflammation of the muscles that attach along the medial or inside of the tibia or shin bone. There may be numerous causes of shin pain, including overuse, muscle imbalance, inflexibility and even poor shoe condition.
Possessing good flexibility and strength in the lower leg is arguably one of the most effective ways to keep shin pain from developing. Flexibility is achieved by performing slow, controlled stretching exercises. Stretches should be held a minimum of 20 seconds, and done 3-5 times before and after exercise. The runner’s stretch is a popular stretch that is recommended. In the runner’s stretch, place your hands shoulder distance apart on a wall. Bend one knee over the ankle and bring the other leg back, keeping the heel on the ground. You should feel the stretch in the back of outstretched leg. The key point to remember when stretching is to keep the heel on the ground and to not bounce. Also, keep in mind that the more flexible the back of the legs are, the less stress the front of the legs will endure.
Strength exercises should be done in sets of 3-5 with 10-15 repetitions per set. Key strength exercises include:
- Two-leg and one-leg calf raises — hold the raise for 2-3 seconds to strengthen the posterior calf muscles
- Heel walking — put your weight on the heel and flex the ankle to strengthen the front of the calf
- Picking up objects such as marbles or tissues with the toes to strengthen the arches
Taking time to stretch and strengthen this area of the body can make running more enjoyable, less stressful and may prevent shin splints or more serious complications.