Whether you’re gearing up for Run Norwich 10K or training for any upcoming race, preparation is key to staying injury-free and performing your best. A common issue many runners face, especially when increasing their mileage or intensity, is shin splints. Let’s explore what shin splints are, their causes, and how you can prevent them to ensure you’re in top shape for race day and beyond.
What Are Shin Splints?
Shin splints, or medial tibial stress syndrome, are characterised by pain along the inner edge of the shinbone (tibia). This discomfort typically occurs due to inflammation of the muscles, tendons, and bone tissue around the tibia, often resulting from repetitive stress.
Causes of Shin Splints
- Overuse: A sudden increase in the intensity or duration of running can strain the muscles and tendons, leading to shin splints.
- Improper Footwear: Wearing shoes that lack proper support can contribute to uneven stress distribution across the foot and leg.
- Flat Feet or Overpronation: These conditions can cause your foot to roll inward excessively, increasing the stress on the shin.
- Poor Running Technique: Improper form or technique can increase the impact on your legs, leading to injuries.
Preventing Shin Splints
- Gradual Progression: Avoid rapid increases in mileage or intensity. Gradually build up your running program to give your body time to adapt.
- Foot Strengthening: Strengthen your feet with exercises like toe curls, calf raises, and arch lifts to build stability and support.
- Consider Barefoot Shoes: Incorporating barefoot shoes into your routine outside of running can help strengthen your feet and improve your natural gait, reducing the risk of shin splints.
- Proper Footwear: Invest in quality running shoes with good arch support and cushioning to protect your shins from impact.
- Stretching and Warm-Up: Always warm up before running and stretch afterward to keep your muscles flexible and reduce tension.
A Personal Take on Foot Health and Shin Splints
I used to think that changing my running shoes as soon as there was an issue was the best solution. However, over time, I’ve learned to dig deeper and look at the underlying issues. Instead of immediately opting for more cushioned shoes or orthotics, I now focus on how my feet function. Do I need to strengthen my feet? Should I be in cushioned shoes all the time? Are there any limitations in my ankle, knee, or hip joints that could be improved with some mobility training?
Beware of a therapist who immediately guides you to more cushioned shoes and orthotics without addressing these foundational aspects. Sometimes, the solution lies in building strength and improving mobility, not just adding more padding.
Conclusion
By understanding the causes of shin splints and taking proactive steps to prevent them, you can enjoy a pain-free experience not just at the Run Norwich 10K but at all your future races and running events. If you’re dealing with shin splints or other running-related injuries, consider booking a sports massage in Norwich to help manage your pain and enhance your recovery.
