GOAL:  5K RUN/WALK

Shin Splints

This is due to inflammation of the muscle attachments and interosseous membranes to the tibia (shin bone) on the inside of the front of the lower leg. The result is pain or tenderness on the inside of the shin and can lessen during a run. It is important to distinguish shin splints from a stress fracture, where the pain is worse with activity. Some causes of shin splints are: overtraining, rapid increase in activity, pronation, heavy heel striking, or inflexible or tight calf muscles and Achilles tendons. 

• Stop running if pain severe, reduce training if pain is mild.
• Avoid downhill running and running on uneven surfaces. Try running on soft surfaces.
• Ice, NSAIDs, muscle massage.
• Make sure you are striking the ground midfoot rather than the back of your heel.
• Some stretches to strengthen foot and calf muscles:
• Standing calf stretch: Put your hands against a wall at about eye level. Put your injured leg back keeping your heel on the floor and the uninjured leg forward. Slowly lean into the wall and bend your front knee as you feel a stretch in the back of your calf. Hold for 30-60 seconds and repeat a few times.
• Band exercises: Loop an exercise band around your foot and hold the ends in your hand. Move your foot up, down, and side to side against the band's resistance.