By Olivia Heffernan, Physiotherapist
Marathon Runners - Fixing Shin Splints
Imagine you've been training for months for that big marathon.
Every early morning run, every late-night jog, you've pushed yourself to the limit.
Then, just as race day approaches, you start feeling a nagging pain in your shins. It's a common story for many marathon runners – shin splints can be a frustrating and painful setback.
But don't worry; this blog will guide you through understanding, managing, and ultimately fixing shin splints, allowing you to get back to your passion for running.
Understanding Shin Splints IN MARATHONS RUNNERS
Shin splints, medically known as medial tibial stress syndrome (MTSS), refer to pain along the inner edge of the shinbone (tibia).
This condition often affects runners, dancers, and military recruits – anyone engaging in vigorous physical activities.
The pain is usually due to inflammation of the muscles, tendons, and bone tissue around the tibia.
Causes of Shin Splints in Marathon Runners
Several factors can contribute to the development of shin splints, especially in marathon runners:
-
Overuse: Increasing training intensity or mileage too quickly can strain the muscles and tendons.
-
Poor Running Mechanics: Improper running form can place undue stress on the shins.
-
Inadequate Footwear: Wearing worn-out or inappropriate shoes for your foot type can lead to shin splints.
-
Running on Hard Surfaces: Consistently running on hard or uneven surfaces can exacerbate the condition.
-
Lack of Flexibility and Strength: Weak or inflexible muscles in the lower body can contribute to the development of shin splints.
BOOK ONLINE NOW TO FIX YOUR PAIN
Physiotherapy Techniques for Shin Splints
Physiotherapy can be highly effective in managing and treating shin splints. Here are some key techniques used by physiotherapists:
-
Rest and Activity Modification: Initially, reducing or modifying your running routine can help alleviate pain. This doesn't mean you need to stop all physical activity, but switching to low-impact exercises like swimming or cycling can give your shins a break.
-
Ice Therapy: Applying ice packs to the affected area for 15-20 minutes several times a day can reduce inflammation and pain.
-
Stretching and Strengthening Exercises: Physiotherapists recommend specific exercises to stretch and strengthen the muscles around the shin. Some effective exercises include:
-
Calf Stretches: Stretching the calf muscles can reduce tension on the shinbone.
-
Toe Raises: Strengthening the muscles along the front of your lower leg can help prevent shin splints.
-
Ankle Mobility Exercises: Improving ankle flexibility can enhance your running mechanics.
-
-
Manual Therapy: Techniques such as massage and myofascial release can improve blood flow and reduce muscle tightness.
-
Orthotics and Proper Footwear: Custom orthotics or shoe inserts can correct biomechanical issues, while appropriate running shoes can provide the necessary support and cushioning. Our colleagues at Melbourne Podiatry Clinic can assist here.
-
Taping and Compression: Using athletic tape or compression sleeves can support the affected muscles and reduce pain during activity. It’s a personal choice, and works for some, and not for others.
BOOK ONLINE NOW TO FIX YOUR PAIN
Preventive Measures FOR SHIN SPLINTS
Prevention is always better than cure, and several strategies can help marathon runners avoid shin splints:
-
Gradual Increase in Training Intensity: Avoid sudden spikes in your training intensity or mileage. Follow the 10% rule – increase your weekly mileage by no more than 10%.
-
Proper Footwear: Invest in good-quality running shoes that match your foot type and replace them every 500-800 kms.
-
Cross-Training: Incorporate low-impact activities like swimming or cycling into your routine to give your legs a break from the constant pounding of running.
-
Strength Training: Regularly perform exercises that strengthen your core, hips, and legs. A strong lower body can better withstand the stresses of running.
-
Flexibility Exercises: Stretching your calves, hamstrings, and Achilles tendons regularly can improve your overall flexibility and reduce the risk of shin splints.
-
Proper Running Technique: Work with a coach or physiotherapist to improve your running form. Techniques such as shortening your stride and landing softly can reduce the impact on your shins.
Shin splints can be a significant hurdle for marathon runners, but with the right approach, they are manageable and preventable.
By understanding the causes and implementing effective physiotherapy techniques, you can overcome this common running injury. Remember, rest and recovery are crucial, so listen to your body and don't rush back into your regular training routine too quickly.
Preventive measures like gradual training increases, proper footwear, and strength and flexibility exercises are essential in keeping shin splints at bay.
With dedication and the right strategies, you can continue to pursue your marathon goals without the pain of shin splints holding you back.
If you're struggling with shin splints, don't hesitate to seek professional advice from a physiotherapist. They can provide personalised treatment plans and help you get back on track safely.
Happy running!
BOOK ONLINE NOW TO FIX YOUR PAIN
WHAT OUR CLIENTS ARE SAYING ABOUT US
LEARN How OUR MELBOURNE SPORTS PHYSIO TEAM can help you?
At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.
But, we also want you to actually move better and live a healthier, more active and fulfilling life!
If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.
If you are showing some signs of this condition or simply want help prevent this from happening in the future then book in with one of our highly experienced Remedial Massage Therapists today!
You can make an appointment by calling or booking online.
Related Blog Posts
1. Why Do I Get Sore Shoulders from lifting weights at the gym?
2. Do you need surgery for an ACL tear?
3. What should you do for a quad muscle strain?
4. Tight Hips- what causes them and how to fix them?
5. Does Physiotherapy help with knee pain?