Triathlon or Bust 4: Shin Splints

by Laura Torres | More from this Blogger

The running section of my first sprint-distance triathlon will be the biggest challenge for me because I have always suffered from shin splints in my limited running experiments. In the past, I've just stopped running whenever I tried and turned to other exercises (since I hated running anyway, mostly). But I decided to finally try and find an answer to my problem, and quit using them as an excuse not to run.

The first step was getting fitted for proper running shoes (see my blog on running shoes here). Then I did my research and have been implementing some of the techniques to help heal shin splints. It also helps to know what they are and how to prevent them in the first place.

Shin Splints:

What are they?

Shin splints is the common name for pain running along the front of the lower legs. It is actually an inflammation of of the layer of tissue that covers the shin bone. The muscles that are attached to the bone is where it hurts. Shin splints are caused by exercise, most commonly from running on a hard or hilly surface, bad or worn-out shoes and flat arches. They can also be caused by overdoing any exercise that causes too much stress on the lower legs.

How do I treat them?

Shin splints usually get better with a few week's rest. You can use cold packs on the area and take anti-inflammatories to help with the pain. Don't confuse shin splints, though with a stress fracture. A stress fracture will cause sharp, localized pain, a few inches below the knee. This is a more serious injury that should be treated by your doctor, and can take 4 - 6 weeks to heal.

How do I prevent them?

1. Get good running shoes with good arch support and lots of cushioning. I chose the Saucony Hurricane shoe that has both these features, but also consider arch support inserts if you need extra support, like I do.

2. Cross-train and don't run on pavements. Since some shin splints can be caused by too much impact over a period of time, run on soft ground and consider adding swimming or bicycling to your routine. (Then you can join me in a triathlon!)

3. Add strengthening exercises and stretching to your routine. I found some good exercises and advice at www.sportsinjurybulletin.com and at www.merck.com. Stronger muscles can withstand the impact better than weak muscles. I've found that stretching properly has made a big difference with dealing with my shin splints.

Learn more about Laura Torres

Laura Torres is the best-selling author of many books for kids and teens, and a party planner. Check out her website at lauratorres.com.

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