How To Treat & Prevent Shin Splints | Shin Pain Running?

pain at the front of your shins if so i'm afraid it is likely to be shin splints and this is a really common injury amongst runners especially those new to the sport or if you suddenly increase your mileage and it's obviously very frustrating you want to get back to running pain-free as soon as possible you're not going to like to hear it but rest does help although i'm delighted to say there's actually a lot more you can do to speed up the recovery [Music] before we look at the treatment of shin spins just want to quickly explain what they are 90 of shin pain is medial tibial stress syndrome which is pain or discomfort when you touch that lower inside third of your shin and the remaining 10 comprises of external compartment syndrome which is pain whilst exercising the muscular part of the shin so if more to the outside that's a soft tissue area and also within that 10 is pain distinct pain down the sort of front spine of the shin that really bony point if you've got a really distinct point on that i go and see a professional because it is a sign of a potential stress fracture however with the majority of shin pain coming under that medial tibial stress syndrome that is the area that we're going to be focusing on today and shin splints are repetitive strain style of injury if you think of every stride you're doing it's putting your body under strain now the tibia bone which is the larger of the two bones in your lower leg will actually bend ever so slightly on each foot strike so that's taking stress in itself and then add to that the fact that the muscles around it are contracting and relaxing every stride and they're attached via their fascia into the bones outer lining so be gently pulling on it each time all this combined will add will basically result in inflammation around the area which then leads to pain and discomfort that you feel and you'll feel it either during running and or after and also on touch for that area [Music] a repetitive stress style of injury is unsurprisingly a result of repeatedly doing the same action before your body has adapted and is strong enough to resist those forces but the good news being when it comes to running if you build back up slowly and follow these steps that i've got for you can get back to running injury free [Music] i know no athlete likes to hear this one but it is an injury and therefore your body is going to need some time to recover in order to be able to repair but unless it is a bone stress reaction or a stress fracture then you don't actually have to rest entirely and there are lots of other options you can do so resting means resting from running in this situation and you can cross-chain so you can cycle swim go on the elliptical trainer and even lift in the gym as long as now this actually causes you any pain or makes your injury worse then it's just going to help with overall strengthening and keeping you sane and fit [Music] you can speed up the reduction of that inflammation and the removal of some of it as well with ice it's a tried and tested method just make sure you always have a damp cloth between your skin and the ice itself and then some gentle massage can help with removal of that and later on it can help with promoting the healing process the treatment of shin splints however is more about the prevention of them returning after your body has worked its magic and repaired thanks to rest so let's have a look at the aspects you can address to ensure they don't return [Music] head to the gym and work on strengthening your core and your legs a athlete with efficiently firing muscles is going to have a more efficient gait and therefore be less likely to get injured so some great exercises are those compound movements such as squats or box jumps that will cross over nicely to helping your running and if you want to focus specifically on strengthening the lower leg of that area that you've actually experienced the pain then you can look at working on some movements around the foot using a physio band so moving your foot in different directions to strengthen those small muscles that support that area check your shoes it should be one of the first things that you do if you get a new injury or a niggle if you're not sure about the wear of your shoes and how to know well check out our video on when to replace your running shoes basically once the midsole starts to lose its cushioning it's going to be putting added stress and strain on your feet and lower limbs and then look further up the chain what's going on with your hips have you got weak glutes are your hips actually dropping on each side or maybe you're finding your knees are dropping in which is then going to put more force on your feet so obviously think about running tall and having good form but also doing that work in the gym that we've already mentioned will help with the firing of those glutes [Music] once you are pain-free it doesn't mean you can automatically return to the intensity and the mileage that you're at beforehand you need to build it up gradually as increasing your running too quickly could well have been one of the problems you had in the first place so go by the 10 rule it's always a good guide not increasing the amount of running you're doing by more than 10 each week and keep an eye on your shins as well if you do start to feel any pain or discomfort whilst running then back off and also just keep an eye on how they feel to touch because early warning signs are there to be listened to it's not the type of injury that you can just ignore i'm afraid it won't magically go away as an athlete i had recurring shin splints and shin pain so i understand your frustration and i got to the stage where i was just tempted to run through the pain because it seemed that nothing was going to solve it but it turned out it was a matter of time and building up that strength so stick with it you will get there hopefully you don't have shin splints at the 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Channel: Global Triathlon Network

Views: 105,264

Keywords: shin splints, shin pain when running, shin pain, treat shin splints, injury, stress, repetitive stress, running impact, recovery, ice, massage, physio, core, core stability, GTN, Global Triathlon Network, triathlon, Triathlon (Sport), tri, ironman, Sports, swimbikerun, triathlon training, triathlon skills, iron man, tri bike, triathlete, swimming, cycling, running, training, skills, coaching, 4023, Ꮴ, Ꮽ, Ᏸ, ψ, Ꮲ, Ս, К, ፕ17

Id: j7xscdpYAZ4

Length: 6min 31sec (391 seconds)

Published: Sat Jul 11 2020