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Damon John W asked the question in Go Running in the Rain

Shin splints

For the first time in my life I have experienced shin splints. Felt like some one hit me in both shins with  a softball bat when I stood up out if bed the next morning. Its been 8 weeks that I have not run and only this week have done two very slow 4 km runs as I slowly get back into it.. Normally I run 10 -12km about 5 times a week. My question is...what causes shin splints and how do make sure they do not come back? Thank you.

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Answers (4)

Probably in my case the wrong shoes and wrong running form

Sports-iqsilver Jsin S answered Comment

20120912013436-helenruth72

I had the wrong shoes, tried 5 pairs before I found a pair that I could run in that didn't kill my shins. But you could also try compression socks and having your shins taped. But I'd go for rest and treatment by the medical type people, I would seek advice from a physiotherapist on true causes and recovery and returning to running with out risking further injury....

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The simple answer to this question is that "shin splints" is a layman¿s wastebasket term to describepainfelt between the knee and the ankle after athletic activity. Although there are different reasons why pain is felt in this area, shin splints are considered a cumulativestressdisorder as opposed to an acute injury. They occur when the constant pounding and stresses placed on the bones, muscles and joints overwhelm the body¿s natural ability to repair the damage and restore itself.

The root causes of the pain of shin splints can be divided into two areas: muscle and bone. The muscles that connect to the ankle are covered by a "sausage skin" known as fascia. This fascia holds the muscles together, and it is quite tough and inelastic. When the muscles naturally expand as a result of exertion, the resulting pressure causes the pain. We see this form of shin splints, known as exertional compartment syndrome, in athletes who play field sports like soccer or run a lot on hard surfaces.

The second major source of shin splint pain stems from the bones and ranges from stress reactions to full-blown fractures. The constant pounding the skeleton endures during running, for example, can cause many microscopic cracks to appear on the bones of the leg. Normally, with rest, the body easily repairs these cracks. Over time, however, these tiny cracks can coalesce into a complete stress fracture, or even a complete fracture.

Shin splints are commonly seen in athletes, military recruits and even middle-aged weekend warriors, especially at the beginning of the season. Treating them can be as simple as adding extra arch support to shoes to redistribute the stresses or changing to softer running surfaces. Doctors also recommend active rest, which means that a runner, for instance, should take up swimming or biking for a while, which gives the affected areas time to heal but maintains the cardiovascular benefits of exercise.

Warming up before exercise is controversial, with smart people on both sides arguing for and against it as a preventive measure for injuries such as shin splints. At Duke, based on research at the Michael W. Krzyzewski Human Performance Laboratory (K Lab), recommend a slow warm-up period before beginning the activity. They believe that about 10 minutes of graduated activity is the best way to prepare the body for exertion. In general, like most things in life, moderation appears to be the best medicine for shin splints.

Sports-iqgold Suyash B answered Comment

20130913195954-claytallstories

This is good information. May I ask where you souced this? Thank you Damon.

20111204050158-skbhandari007

just search it on google & u'll get it.......... your welcome...... all the best.........

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A very common cause is tight calf muscles. This can be as a result of calf soreness from unrelated or previous exercise sessions, the tension in the calf pulls against small muscles in the front and sides of the lower leg causing strain on the ligaments that attach these muscles.

Stetch out and warm up your calfs before running, consider resting a few days if you calfs are very tight and sore.

Continuation of training and ignoring shin pain can lead to more serious problems such as stress fratures in  the bone. Listen to your body and rest when it tells you to.

Sports-iqgold James (Jim) G answered Comment

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