So, you’ve decided to take up running. You bought the coolest shoes, downloaded a motivational playlist, and hit the pavement like a gazelle. But now, instead of gliding effortlessly, your shins are screaming at you louder than a toddler who missed nap time. Welcome to the delightful world of Shin Splints, scientifically known as Medial Tibial Stress Syndrome (MTSS). But fear not! We’re here to help you tame those tantrum-throwing shins with some practical advice by your trusted Physio’s at Optimum Clinic Wodonga.
What Exactly Are Shin Splints?
Imagine your shin bones, the tibias, as the cranky old neighbours of your legs. They don’t appreciate the sudden, repetitive pounding of running, especially if you’ve skipped the warm-up or decided to channel your inner Usain Bolt on day one. This irritation leads to inflammation and pain along the inner edge of the shinbone, causing you to hobble around like you’ve just danced the Macarena on gravel.
Shin Splint Treatment
Before you resort to cursing your legs or considering a career in competitive couch-surfing, let’s talk treatment:
Rest
Give your shins a break! Your legs are begging for a timeout, so listen to them. Reduce your running or take a short break altogether. They’ll thank you later.
Ice Ice Baby
Channel your inner Vanilla Ice and apply ice packs to your shins for 15-20 minutes, several times a day. It’ll help reduce the inflammation and make you feel cooler (pun intended).
Compression
Wrap those shins up like a Christmas present using compression sleeves or bandages. This will help reduce swelling and offer some much-needed support.
Elevation
Prop your legs up on a pillow while binge-watching your favorite shows. Elevating your legs helps reduce swelling and gives you an excuse to finally catch up on that series everyone’s talking about.
Shin Splint Taping
Kinesiology tape isn’t just for looking like a pro athlete on Instagram—it actually helps! Here’s how to tape up your shins demonstrated by Optimum Clinic’s very own CEO, Joe Moran.
Now, with your shins securely strapped in, they’re ready to handle the next run.
Shin Splint Recovery: Patience is a Virtue (But It’s So Boring)
Recovery from shin splints is like baking a cake—if you rush it, you’ll end up with a half-baked mess. Here’s how to do it right:
Gradual Return to Activity
Once the pain subsides, ease back into running. Start with a brisk walk, then slowly incorporate running intervals. Your shins need to be wooed back into action, not shoved.
Cross-Training
Mix up your workouts with low-impact activities like swimming or cycling. It keeps your fitness levels up without giving your shins the evil eye.
Stretching Before Running: The Warm-Up Your Shins Deserve
Stretching before running isn’t just for Instagram-worthy yoga poses—it’s crucial for preventing shin splints. Here are a few stretches that’ll get your shins (and the rest of you) ready to roll:
Calf Stretch
Stand facing a wall, place one foot behind the other, and press your back heel into the ground. Hold for 20-30 seconds, then switch sides. Your calves will thank you.
Tibialis Anterior Stretch
Kneel on the ground with your toes pointed behind you. Gently sit back on your heels until you feel a stretch along the front of your shins. Hold for 20-30 seconds, and release.
Footwear: Because Your Shoes Are the Foundation
Your running shoes are like the tires of a car—if they’re worn out, you’re in for a bumpy ride. Here’s what to look for in the right pair:
Proper Fit
Your shoes should fit like a glove—not too tight, not too loose. Make sure there’s enough room in the toe box and that your heel stays secure.
Good Arch Support
Flat feet or high arches? Make sure your shoes provide the right support for your arch type. Consider orthotic inserts if necessary. Give us a ring at Optimum to make sure you get the right orthotic fit for you.
Cushioning
Opt for shoes with good cushioning, especially in the midsole. It helps absorb the impact and reduces the strain on your shins.
Replace Worn-Out Shoes
Running in worn-out shoes is like trying to drive on bald tires—it’s a disaster waiting to happen. Replace your shoes every 300-500 miles, or sooner if they start feeling uncomfortable.
Shin splints might try to rain on your running parade, but with the right treatment, taping, recovery, stretching, and footwear, you can calm those tantrum-throwing shins and get back to pounding the pavement like a pro. Consult a Physio for your shin splint at Optimum Clinic and let’s, lace up those shoes, take care of your legs, and remember—patience and persistence will get you far (literally). Happy Running!
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