Let’s Talk Shin Splints
One of the most common running injuries is shin splints, especially among those who are new to the sport and training has suddenly ramped up. Broadly speaking, shin splints refers to pain and/or tenderness along the shinbone (tibia).
Shin splints (or Medial tibial stress syndrome) can be treated with simply resting and applying ice. But this alone will not prevent it from reoccurring. There are two things that you essentially need to look at.
Lower leg strength
Run form
From a strengthening point of view, here are 3 exercises to try 3-5 times a week:
Calf Raises
Stand on a ledge or step with heels off the edge. Gradually raise onto your toes and then lower back down. If this is manageable, I recommend single leg calf raises so that you can work on both legs in isolation.
10 x reps each leg
X 3 Sets
(Example video here.)
Towel Scrunches
Place your barefoot on a towel and scrunch the towel up with your toes, then release.
10 x reps each foot
X 3 Set
(Example video here.)
Tibialis Anterior Banded Exercises
Once the band is secure around the middle of one foot, gradually pull that foot towards you, from pointed toes towards your shin and back down. You should feel your shin muscle (tibialis anterior) working.
10 x reps each foot
X 3 Sets
(Example video here.)
Once you have completed the above, use the foam roller and make sure that you are loosening the fascia in your calves. 5 minutes on each leg would be great. (Example video here).
The entire circuit above should take you about 20 mins.
From a running form point of view, there is no hard evidence to suggest that heel striking is the cause of shin splints, but there is often a correlation. Heel striking often happens when a runner is reaching out in front of them with their foot, as opposed to giving themself enough time to cycle their leg and foot underneath the body and land with it underneath the hip. This usually occurs due to lack of stride height. In order to achieve better stride height, you might need to strengthen your core. Have a read here for some excellent core movements for women.
