I thought I would start a new thread on shin splints as I see it mentioned more and more throughout the site.
Attached is a document on what causes shin splints, how to overcome them and what training and exercises you should be doing to prevent them.
If anyone would like more information please contact me.
If anyone has other sports niggles I probably have the information you need.
Thread: Medial Tibial Stress Syndrome
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Medial Tibial Stress Syndrome – 15-07-2008,01:18 PM
Very usefull, many thanks Andy
Hurdler of snakes, fighter of cows, desert ultra hero, A&E specialist... the unstoppable Fen Tiger.
This should be an interesting thread, as I"ve been a shin splint sufferer for around 3 years, and still get them from time to time. After around 2 years, I'd trie everything, orthotics, deep tissue massage, special exercises and even accupunture, and nothing was shifting them. Then finally my physio reocmmended pose running - which I know is a bit of a contenious issue in the world of runing as it basically tells you to scrap everythng you ever learned about how to run and re-learn how to run, but on the balls of your feet. Admittedly I was sceptical about it all, and there are some parts of the 'regime' that I think is over-egged and it's very well marketed, which as a PR person automatically makes me sceptical!
However I took components of the style of running and adapted it for myself. I essentially had to re-learn how to run again, as like 99% of the population I was a heel striker, and now had to programme myself to run on the balls of the feet instead. The theory goes that heel striking means that the shock of the foot hitting the floor means that all energy is transfered into the shin and knee and hip bones, wheres with pose, you lean slightly forward, run on the balls of your feet and the shock of the strike is transferred into the calf muscles. That's the theory anyway, as a result that say that that it's better to have the energy transfered into the muscle rather than the bone - as a result I now have calfs like rocks, but it seems to work for me!
End result is that I went from being able to run at best 2 days a week (as I had to take off 4 days due to the pain of the shin splints), ro being able to run 5-6 days a week for the last 10 months which is what I have been doing as part of my training now.
I know it's not going to work for everyone, and I took my own interpretation of it all, but for me, changing my running style has meant that I can train properly, and I am training quicker than previously too. As always, open up for comment and debate :)
Did your pyhsio give you the exercises described in the document?
I have been training and coaching runners for the best part of 15 years with alot more years experience running myself. I have only ever come across one person who used to run on the balls of their feet, and I retrained them to run properly, the mechanics of running on the balls of your foot and leaning forward are not good.
It will be interesting to find out if your ROM in your ankles is restricted?
I'm chuffed for you that your up to a good training standard and that you have found a solution that works for you.
Hey Andy, yes she gave me some of the exercises to do, admittedly I dont always do them :) Thanks for the document though, really useful and I need to get back to doing more of this.
Interesting what you say as well about front foot running - I tend to watch other runners when I'm out to see if there are any others knocking about and I researched it heavily on t'interweb too. It's a strange one, but I guess for me it works, but I do get shin pain from time to time still.... so combined with the exercises this should be a great help - cheers
Have you seen this web site, http://www.posetech.com/ funnily enough i recieved some literature today that talks about pose running, i'm going to look more in depth into it and let you know, did you get told you have poor lumbopelvic control? Which goes onto the document about weak glutes and dominant hip flexors!!!
As for the weak glutes, you're spot on, and I still suffer a little from that, but have some great exercises to keep that at bay. I had real trouble after my first marathon back in April, but I went to see a physio who gave me some good things to do, and that seems to have been kept at bay for the time being. However everything is linked isnt it, hips, glutes, knees... and the exercises you posted yesterday made me realise that I dont do enough of them at the moment, so I was up early this morning do a good half hour of those :)
Last edited by djbleakman; 16-07-2008 at 10:40 PM.
I must admit when i looked at that site it just looked like it was a money making factory...:angry:
I'll read about this way of running as it is new to me and in my eyes very unconventional. However, as long as it works for you and it enables you to run then thats a good thing....
Hate the thought of someone wanting to run but not being able to. Like you there is always a way to overcome it..:laughing:
Once i've read up on it i'll let you know my thoughts on why your still getting the odd bout of shin splints.