Off Duty, Military Health and Fitness - Navy Times

To avoid shinsplints, think before you run

If you get reckless with your running workout, you can expect a variety of aches and pains afterward, but there is one problem in particular that can stop a runner cold: shinsplints.

The medical term for this lower-leg injury is medial tibial stress syndrome, and if you load up on mileage before you're ready or run those miles in the wrong footwear, it can happen to you.

But while runners are excellent candidates for shinsplints, they're not the only ones. Anything that requires pounding feet on the ground -- from playing soccer or basketball to doing unit physical training in combat boots -- can cause the condition.

The pain associated with shinsplints stems from the tendons that attach muscles to the tibia. Typically, the anterior tibial muscle, which runs from the middle of the foot and attaches itself to the underside of the knee in front of the calf, is the culprit.

When runners stress the muscle, tears occur in the tendons holding the muscle in place. The problem with shinsplints is that the pain often doesn't subside when the physical activity stops.

There are three ways you can prevent this injury:

• Avoid overuse. This is the most common cause of shinsplints. Any experienced runner knows that an overuse injury is a preventable one. Going too far, increasing speed too quickly or running too fast can do you in.

So stick with a set training regimen. Don't increase mileage more than 10 percent a week, and don't shave more than 10 percent off running times each workout.

• Evaluate your shoes. Even with the tempting "boots" divisions in many military-sponsored races, running shoes are a safer bet.

Take a close look at your current pair to check for defects. While many shoes claim 500-mile capability, they typically suffer from fatigue around 300 miles.

Runners who overpronate have an added incentive to keep an eye on their shoes, since they wear unevenly on the outside or inside edge of the sole. (Overpronation is when the heel and ankle roll too far inward as the heel strikes the ground.) Too much of a slant either way causes additional stress on the anterior tibial muscle and causes pain; overpronation can cause stress on that muscle even if your shoes are in good shape.

• Stay off uneven terrain. While off-road and cross-country running are popular and typically safe, runners who suffer from lower leg pain should stick to flat, even surfaces.

Even runners who take these precautions occasionally suffer shinsplints. For recovery, begin an ibuprofen regimen. Ice the affected area at least twice a day and try to stay off your feet. If you're in the middle of ice and ibuprofen treatment, cut back on mileage and stick to flat surfaces.

Christopher Prawdzik is a runner and freelance writer in Northern Virginia. E-mail him at runnerslifeccp@yahoo.com.