What Are Shin Splints? The Basics

The term “shin splints” is usually heard from the mouths of athletes. This is because athletes lead active lives and expose themselves to painful incidents when they play their respective games, causing them to complain of different kinds of pain. Of course, everyone, not only athletes, are at risk for shin splints If you’re wondering, “What are shin splints?”, this is the article that will answer your question, and then some. Shin splints are the slow-healing pain felt around the shins when a person engages in too much running, jumping, or moving around. In the medical world, the formal term used for this medical condition is “medical tibial syndrome.”

Sometimes, persons who experience pain in their shins immediately think they have shin splints However, this may not be the case. Shin splints are rather common, but they are not the only reason why you feel pain in your shins. It is better to ask for expert advice before jumping to conclusions, lest you fall into wrong belief and resort to wrong treatment. Another medical condition, chronic compartment syndrome (CCS), mimics the symptoms of anterior shin splints CCS is considered more serious by many health professionals because it can lead to great loss of function in the affected area, which is the lower leg. Before CCS sets in, swelling occurs within the non-distensible anterior compartment of the leg and causes the blood flow to reduce. When ischemia, the relative lack of blood, develops, more swelling and even generate a positive feedback loop can result. In even more serious cases, acute compartment syndrome (ACS) can occur, and in order to prevent muscle death from the lack of blood, also referred to as chemic muscle necrosis, surgery will be required. This is why it’s important to ask “What are shin splints?” and to consult your doctor right away if you feel pain in your shins.

There are different causes for experiencing shin splints the most common of which is a stress fracture found in the shins and an overused muscle. The muscle pain that erupts can be caused by any basic physical activity that puts force and pressure on the shins, such as walking, running, swimming, jumping, skipping, biking, roller skating, and others. A person who is not used to doing any of the activities mentioned above but engages in an intensive session, even just a short bout, can suffer from shin splints the next day. One of the commonly believed contributing causes of muscle discomfort and pain in the shins is the forced extension of the anterior lower leg muscles done by the opposing calf muscles, which overpowers the shins and causes pain. Thankfully, shin splints can be prevented and cured. What are shin splints treatments? Exercise is the most recommended treatment, together with a more relaxed lifestyle. Exercise also helps determine if the condition is really shin splints or something else; if the pain worsens during the course of the exercise regimen, the condition is most probably CSS, not shin splints.

Find out more answers about Orthotics and other foot related topics at http://www.footorthotics.ie Ireland’s leading orthotics, foot orthotics and biomechanics clinic dealing with foot injuries, walking injuries and running injuries.

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19 Ways to Run Injury Free

The great thing with running, unlike many other sports, is that it’s very simple to objectively measure progress. How are you progressing? Or have you got yourself into a rut? We may not all be destined to become elite runners, but most of us feel pretty psyched when we see even small improvements. The older I get the more I look to small improvements for my motivation.

The following check list may help you pinpoint areas of nutrition, training, motivation, injury prevention, or equipment to address that will help boost you to the next level.

1. Fuel right before runs – have a low fat meal or snack containing low glycemic index carbohydrates 1-3 hours before your run. I personally like oatmeal mixed with Cheerios before my morning run.

2. Core strengthening – Pilates, yoga or simply core strengthening weight workouts. Personalized programs help to strengthen core and major muscle groups important to running, as well as lengthen out tight areas. A more fluid moving, stronger, less injury prone body is the result.

3. Cross-train – even the worlds’ fastest female marathoner-Paula Radcliffe-does some of her sessions on a Nordic track (a machine which mimics cross-country skiing). Water running and cycling are also useful to maintain cardiovascular fitness without the constant impact and injury risk. I finally bought a bike a month ago and I love it!

4. Refine your running technique – Your podiatrist or physical therapist can help you with gait analysis. Improving technique can not only make you a better runner, but you may feel less soreness and reduced injuries.

5. Aim to be a healthy weight – a BMI (body mass index) of 20-25 gives us a rough indicator. Running becomes more difficult when we gain weight, conversely, becoming underweight may negatively affect performance and health. I can admit that I actually have gained weight and became faster!

6. Increase your stress gradually – the general rule of thumb is to increase your mileage no more than 10% weekly. This gives the body time to adapt to increased stress and improve while decreasing injury risks.

7. Wear appropriate shoes – that are comfortable and functional for your foot type; and above all learn to recognize when they are past their use-by-date to help avoid injury. Five hundred miles or 6 months are the expiration dates on running shoes!

8. Start runs hydrated – and carry sports drink or gels on runs that are longer than 60-90 mins. Losing even 2% of our body weight through sweat can affect performance. Providing carbohydrate and electrolytes during longer races, will also be a huge benefit to your final time. Weigh yourself before and after a run. Make sure you replace your fluids!

9. Run with a group – if you find it difficult to stay motivated, running with a group, or a running peep can give you a time and place to be consistent with your running.

10. Get in the zone – Load your mp3 with music that uplifts you. Buy run gear you feel great and comfortable in, or map out new run routes to stay inspired. Mix it up!

11. Find a great massage therapist – regular massage improves mobility and flexibility of the muscles, increases blood flow, and relaxes the muscle. All this means recovery from a hard session or race (normally 48-72 hrs) can be reduced by up to 50%! A good massage therapist can also pinpoint problem areas when they are tight and before they become injuries. I love mine although I scream when she hits my sore spots!

12. Learn to run faster – do 1-2 runs every week that challenge your pace. This may be an anaerobic threshold run where you hold a faster pace for eg 20mins during your normal run. Other options are hill fartlek sessions-where you run an undulating loop, pushing hard on the uphills-or interval sessions – where a shorter distance is run hard, with a few minutes of jogging between eg 5-6 x 1 mile or 6-8 x 800m.

13. Find a mentor or supporter – this may be someone you admire as a runner, or who makes you feel enthusiastic about your running goals. It may be your coach, partner, or another runner who you catch up with regularly to talk running and how it effects your life.

14. Set goals with training and racing and follow a program. Like anything in life, we are more likely to be successful with a clear vision and tactics.

15. Eat right after runs – consume a meal or snack containing 1-2g carbohydrate/kg of body weight and some protein immediately after runs longer than an hour. I personally drink an Ensure or protein shake as soon as I stop sweating! Glycogen (the muscles main energy source for running) is replaced much faster in this period immediately post training.

16. Utilize and learn to love ice-baths – or cool water soaks, especially after long or hard runs. The effect on recovery is amazing.

17. Race – there’s nothing like a race situation to push you to the next level, while also giving you a sense of accomplishment. It’s amazing how the legs find another gear to train at as well!

18. Learn to train easy – we are not invincible, and do not become great by running hard every day. In fact injury and chronic fatigue is the more likely outcome! Recovery runs or easy days are crucial to gain the benefits from our harder runs. Do a daily check…are you fatigued when you wake up? That’s a day to pull out your bike or run easier.

19. Enlist specialists – get professional advice when needed from qualified and respected Sports Podiatrists, Nutritionists, Physical Therapists, Sports Physicians, Chiropractors, Exercise Physiologists, Coaches, and even Sports Psychologists!

We are unique individuals, and one formula will not be right for everyone. It takes time to figure out what works best for us, but the important thing is that you learn from experience, and enjoy the process of becoming a better, stronger runner.

Pain slowing down your run? Dr Marybeth Crane is a board certified foot and ankle surgeon and a veteran marathon running podiatrist. For a copy of her FREE BOOK or more information on running injuries, she can be reached at her website or peruse her musing on her blog! She also offer doctor-approved foot care products for your health!

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How to Prevent Running Cramps

Knowing how to prevent running cramps should be a part every runner’s basic library of knowledge. Every long time runner, amateur or professional that I have either talked to or studied says that preventing running cramps already puts a runner ahead of most others. Why? A cramp is like a brick wall to a runner. It cannot only slow you down drastically, but completely stop you in your tracks, period. If you are competing or are looking to PR, it is of utmost importance that you not let a cramp develop. If you do, game over. The top 5 things that you can do to prevent yourself from getting a running cramp are listed below.

Hydrate Adequately

Even at sedentary activity levels your body needs plenty of water, about 64 ounces daily, to function properly. It uses water to help the transportation and utilization of nutrients and oxygen. An inadequate water supply can create inefficiencies in this process and cause you to have cramps. While running on a regular basis your body needs twice as much or more as the average sedentary person, about 128 ounces daily. However, click here to read the full guide on how to hydrate properly.

Eat Smarter

Eating habits go a long way to prevent running cramps. You must make sure that you are eating enough calories to start off with. Second, you need to balance your diet. Third, you need to eat at the right time. Make sure you eat 30-45 minutes before the start of your run, no more, no less. Running too soon after you eat will divert oxygen carrying blood to your digestive system when your muscles need it more. Running too late after you eat will lead to a lack of fuel. You need to have generous amounts of complex carbohydrates in your diet, 6-11 servings per day from foods such as cereals, breads, potatoes, and pastas. These are the body’s preferred source of fuel because they are the easiest to break down and provide a steady stream of glucose. Proteins and fats, on the other hand, are the hardest to break down and are therefore not the ideal source of fuel for running. However, eating 2-3 servings of meats and dairy per day will help you recover after your runs and stay strong throughout your training. Finally, eat 2-3 servings of fruits and vegetables per day. These will provide you with essential vitamins and minerals to help your body move things along more efficiently. In particular, these vitamins include A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate). The minerals you have to closely balance are sodium, potassium, and magnesium, which aid in efficient muscle contractions. If you are unable to get in enough fruits and vegetables, consider taking a multi-vitamin.

Stretch / Warm-up

Your muscles will cramp up if you strain them. Keeping them limber will significantly reduce your risk of straining them, and therefore reduce your risk of getting cramps. Before your runs, do a five to ten minute walk or jog to warm up. After your warm up, stretch for about ten minutes to fifteen minutes. Devote most of this time to your lower body; hips, glutes, quads, hamstrings, groin, and calves. However, do stretch your upper body as well. I’ve seen people get back and shoulder cramps because they ignored this area. Do the same stretching routine after your runs.

Take Deep Breaths

You need to have adequate levels of oxygen to prevent running cramps. A cramp could be caused by a lack of oxygen. During exercise, your body has an increased need for oxygen to burn fuel and move waste. To avoid a cramp that is caused by a lack of oxygen, take deep breaths. The deepest breaths are always taken by utilizing both the mouth and nose to breathe.

Condition Your Body

Nothing can keep you safer from cramps more than good old fashioned conditioning. As you run more and more, you will gradually increase your body’s aerobic capacity and waste removing ability. You will be able to endure high levels of exertion for long periods of time and your muscle fibers will simply be stronger to withstand strain. However, this is a slow process and it takes several months to a couple years to develop. Take small gradual steps, never increasing your speed or distance more than 10% per week.

Ark Agpalza is a long time runner and at the time of publication of this article was working as a product expert in the running industry.

Article Source: http://EzineArticles.com/?expert=Ark_Agpalza

Runners Knee – The What, Why and How to Recover

Runners knee or chondromalacia of the patella is a common but preventable condition.

Symptoms

-Pain around and (sometimes) behind the kneecap

-Pain running downhill or down stairs

-Reoccurring pain even after taking a few days off

-Stiffness and soreness after sitting for long periods of time

-Crunching and clicking when you bend and extend your leg

Basically, runners knee happens when your knee is not moving within its designed track and is rubbing on its sides. The grinding on the sides of the knee cap wears down cartilage and over time loses its cushioning effect. Then it gets painful.

Causes

-Weak quadriceps. Running really works, builds and strengthens the hamstrings. Unfortunately it doesn’t work your quads nearly as well. If you are only running for exercise, this muscular imbalance starts to create problems for your knee. It’s the thigh muscles that hold the kneecap in place. So an imbalance is enough to throw it off track and pull it to one side or another.

-Watch your feet for proper running technique. If you are rolling your feet in (overpronating) or rolling your feet out (supinating) you are at a greater risk of developing runners knee.

-Overuse. If you have drastically increased your mileage then you should cut back and take it slower. Runners are more prone to runners knee when they hit about 40 miles per week. Instead, work on speed, intervals and lower body strengthening before adding miles to your runs.

Treatment

-Put ice on your knees after a run for about 10-15 minutes.

-Take an anti-inflammatory like Aspirin or ibuprofen after you run.

-Wear good shoes that stabilize your feet.

-Put heat pads on and around the knee when you go to bed.

-Do squats and leg extensions to strengthen your quads.

When I first started running I started to get a crunchy and sore knee. I started performing lower body strength exercises and I have not had a problem since! Definitely add strength training in to your workout regimen if you are a runner. Just don’t start when it already hurts!

Runners knee is not inevitable and can be prevented. It’s an unpleasant condition and if you happen to get it, despite preventative measures treat it as quickly as possible so you can hit the road again.

Run Safe!

Kaleena Lawless

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