Summer has finally arrived!! Time to escape the confines of the local health clubs and hit the trails.
Vacating the steadiness and comfort of your treadmill or elliptical for a brisk walk or scenic run can be invigorating… but it can also lead to some fresh body aches and pains as your body adapts to the uneven surfaces.
A common orthopedic ailment associated with a change in workout scenery is shin splints. Shin splints as defined by the Mayo Clinic: “Medically known as medial tibial stress syndrome, shin splints occur during physical activity and result from too much force being placed on your shinbone and connective tissues that attach your muscles to the bone(1).”
So… what causes shin splints??? In my experience the three most common potential causes of shin splints are:
— Type and slope of exercise surface.
— Lack of hip/core strength and stability
— Wearing improper footwear
1. Surface Type & Slope
First we must realize is that all paved roads have a slight slope to them to shed precipitation. If you always run on the same side of the road your body is tilted causing an uneven bilateral foot strike; i.e. one foot hits the road at a lower point than the other.
Running downhill also can lead to shin splints due to your fore foot dropping further on each stride, placing stress on the muscles around the shin to decelerate the foot.
Surface type plays a huge role in how much pounding your legs will take on each stride. Concrete is the least forgiving and should be avoided whenever possible. Asphalt is a safer alternative, and groomed dirt roads being the most desirable surface to run on.
2. Hip/Core Strength and Stability
Each time your foot hits the ground while walking/jogging the body is forced to ‘absorb’ the shock. Lack of stability through your hips and mid-section causes the body to dissipate the force of each foot strike through the joints of the ankles, knees, hips, and low back. Strengthening your hips and stabilizing your core muscles promotes ideal body alignment; this allows the ground force shock of each stride to be absorbed evenly throughout the body’s muscles, tendons, and ligaments.
3. Footwear
Just as a strong and stable mid-section evenly distributes force, this holds true for properly fitting athletic shoes. Shoes that decrease the likelihood of shin splints have sufficient heel padding and optimal arch support for your foot type to transfer force evenly from
heel to fore foot.
Note
Athletic shoes should be replaced approximately every 300-350 miles. I replace mine as soon as I start to feel my workouts in my knees or feet, FYI:)
“The shinbone is a device for finding furniture in a dark room”
Reference
Staff, Mayo Clinic. “Shin Splints – MayoClinic.com.” Mayo Clinic. Mayo Foundation for Medical Education and Research, 21 Dec. 2010. Web. 08 June 2011.
Each FIT TIP is independently researched and compiled by Ryan Walseth, using highly respected resources. The FIT TIPs are designed to give you ideas and insight into a vast array of topics related to health and wellness. They are not intended to treat, diagnose, or be used in any way in place of any physician’s prescription or advice. They may not be applicable or appropriate for everyone. Consult a physician prior to engaging in an exercise routine, diet plan or taking any supplement or following any specific FIT TIP.
COPYRIGHT LIT Fitness, LLC 2011
Ryan J. Walseth
Personal Trainer
LIT Fitness, LLC
[Image via AP Images.]
