Our good friend, Leah Pells, writes a bi-monthly column for a local paper. She recently asked me some questions about shin splints. By the way, if you want a great workout, join Leah's clinic Thursday nights. Go to pellsrunningclinic.com for more info about her and her clinic.Shin Splints: what are they and why do I have them?
As a new runner you may hear more experienced runners refer to shin splints. What are they and why do some runners get them?
For this article I have interviewed Grant Kim. Grant is a local chiropractor who practices A.R.T, active release techniques. Which as a runner seems to be a crucial part of staying injury free. I have been treated by Grant several times and the A.R.T does make a huge difference to the health of a runner, as none of us like to be injured.
What are shin splints?
Grant describes shin splints as overuse of the tibialis anterior (shin muscle) that leads to the deposit of adhesions or scar tissue in the fibers of the muscle. A runner will feel pain in the front of the shin bone. When there is scar tissue the muscle is less able to contract and lengthen properly. If a runner continues to run on shin splints the pain will increase, and the muscle will start to pull away from the bony attachment along the tibia. Left untreated a stress fracture could develop. Once you have shin pain its best to stop running and seek treatment.
Why do runners get shin splints?
Many new runners are susceptible to shin splints as well as veteran runners who have increased their mileage. The reason being is, a person may go from little stress of when they are not running, to much more stress of running. Or an advanced runner may increase their mileage too quickly and thus increase the stress on the shins. Any change to fitness needs to be added in slowly as to not over stress the body and let the body deal with the gradual adaptation of stress. Once you have shin splints time off will reduce the pain, but you will need to be treated. Active release will help to remove the scar tissue that has developed.
How do we treat and prevent shin splints?Treatment involves icing, physiotherapy, massage and stretching. A runner will need to reduce mileage or stop running. Sometimes a biomechanical imbalance such as pronation will need to be addressed. Grant states that in his clinic “we have found that shin splints may also respond well to Active Release Techniques (A.R.T). A.R.T is a manual therapy that finds and breaks down the scar tissue associated with overuse and repetitive stress injuries.” A certified provider (usually a chiropractor, physiotherapist or massage therapist) manually releases the adhesions in the affected soft tissues. “For shin splint pain, the quadriceps, hip flexors, gluteals, hamstrings and calf would also be evaluated and treated. This is a good way to prevent future problems.
Tips for new runners:Always start with new runners, as many injuries can be prevented with good shoes. Get your shoes fitted properly at a running shoe stored and build up your mileage slowly. Often running clinics can be very helpful as they have good programs to help you increase your mileage safely.
Most of all, prevention. See a health care professional, preferably one who deals with runners.
Take good care of your body and it will carry you over many enjoyable miles.
To contact Grant Kim you can reach him at his website at:
www.spineandsport.ca, or you can call him at: (604) 944-8466. To find a local A.R.T chiropractor in your area you can go to:
www.activerelease.com Have a great run.
Cheers,
Leah
www.pellsrunningclinic.com
