Posted in Injuries, training

Shin Splints

Shin splints more commonly known as medial tibial stress syndrome in runners is extremely common.  It is quite often caused  by overuse in the Tibialis Anterior muscle. The Tibialis anterior originates from the Lateral condyle and proximal lateral shaft of the tibia and it inserts at the base of metatarsal 1 and medial cuneiform. It is responsible for dorsiflexion and inversion of the foot.

 Dorsiflexion is when you lift your foot in a direction that draws the toes closer to your body.

Inversion is when you tilt the sole of your foot towards the midline of your body.

vb_screenshot2022954926.png
Tibialis Anterior show in blue – image provided by Human Anatomy Atlas

Quite often downhill running will cause shin splints – I experienced very shore shins after my race recently as it was mostly downhill. It can also be caused by flat feet, running on hard surfaces, incorrect running technique or wearing improper shoes.

To help prevent Shin Splints strengthening and stretching will help.

·         Strengthening the Hips

·         Strengthen you calf muscles, both Gastrocnemius and Soleus – Calf raises, knee bent and straight to hit both muscles

·         Stretch your calf muscles, both Gastrocnemius and Soleus

·         Stretch your Tibialis Anterior and Plantar Facia

You should also make sure you are fitted for proper shoes, build your distance and speed gradually, cross train and work on your running form.

If you think you may have shin splints, quite often resting and icing the area will help, avoid any impact exercises until the area has healed. If it continues to bother you please see a professional.

Author:

Hello, My name is Bre Gustafson and I have been living in Canada since December 2012. I was born in country Victoria, Australia and lived my entire life. I actually never imagined moving across to the other side of the world until I met my Husband Jacob. Coming from a background in finance I decided I wanted to make a change from the corporate world and pursue my passion in fitness. In 2014 Jacob and I moved to Calgary and I got a job with Spa Lady. I am currently their fitness manager at Westbrook Mall as well as a personal trainer and soon to be a group fitness instructor. I specialise in re-hab clients, but I also get really excited to help clients looking to increase their strength or start or improve their running. My passion is running. I have completed 1 marathon, so many half marathons I can’t keep count as well as 30km, 10km and 5km races. I think the best way to view Calgary is through walking or running, we are very lucky here to have some many running and biking paths. Some of my favourite areas to go are Fish Creek Park, Edworthy Park and Glenmore Reservoir. I look forward to sharing my journey as a runner and trainer with you 🙂

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