City 2 Surf

With City 2 Surf just around the corner, thought I would give you a few tips and tricks if you’ve begun to struggle with shin splints. Don’t fret, you’ve got just enough time to nip them into shape before the 13th of August!

Shin Splints, what are they?

Shin splints or, Medial Tibial Stress Syndrome, is a vague pain that occurs at the front of the shin. It usually improves with warming up and stretching the calf however, it feels worse in the morning and after that run or exercise. Risk factors for this injury include: flat feet, shoes (old or lacking support) and decreased flexibility. If not resolved, this pesky injury can progress into a full blown tibial stress fracture.

Ok, so how do I fix it?

Start by stretching your calves. Hold the stretch for about 20-30 seconds and repeat 3 times, frequently throughout the day.

Next, look at your joggers. How old are they? Unfortunately, joggers only last approximately a year if you are running in them regularly.

If the shoes are still under a year old, check the tread, does it look like you are heel striking? Are the inside areas of the shoes quite worn? If so, there may be a running technique that would be better assessed by a professional.

Last, but not least, add some strengthening in. Simple strengthening exercises include: heel raises and inversion strengthening against a band. Aim for high reps (15-20) and sets (3-5) as you are training for an endurance event.

If you still aren’t right, come in for an assessment to get you back on track ASAP.

Happy training and good luck!

Gill
Physiotherapist