I started off running with Micheal-clease but after around 5km he was suffering a lot with shin splints. It is something that has just started, he didn't use to get them. He has recently been doing a lot of skateboarding plus he has a habit of doing no running and then attempting a 10km. I think he has been over doing things!
I did a little research into shin splints on the Victoria health website and they say the causes can be:
- Overuse – exercising too hard or trying to exercise beyond your current level of fitness can strain muscles, tendons, bones and joints. Overuse is one of the most common causes of shin splints.
- Flat feet – the shin muscles are involved in maintaining the instep or arch of the foot. Flat feet can pull at the shin tendons and cause slight tearing.
- Incorrect technique – poor running form, such as ‘rolling’ the feet inwards (pronation), can strain the muscles and tendons.
- High impact activities – the impact of running on hard or uneven surfaces can injure the shin muscles and tendons.
- Running shoes – wearing the wrong type of shoe while running can contribute to shin splints.
I don't think Michael-clease has flat feet or incorrect technique as he hasn't suffered from shin splints before. It might be worth looking into new running shoes, I suspect he has had his for over two years now.
They suggest the following could help with prevention:
- Thoroughly warm up before exercising and include plenty of slow, sustained stretches in your cool down.
- Incorporate a regular routine of stretching into your fitness program.
- Strengthen the muscles of your lower legs with specific exercises.
- Choose flat, softer surfaces to run on, such as running tracks or grassy ovals.
- Reduce the intensity of your training.
- Place shock-absorbing insoles in your running shoes.
- Make sure you wear proper running shoes and replace them before they wear out.
- Cross-train with low impact activities such as cycling, swimming or walking.
Unfortunately we both have the 1/2 marathon in under a month so we really need to resolve the problem. Let me know if you have any thoughts on this subject!
Chubby Katie
