So firstly what are shin splints? Shin splints form when the muscles that run the length of your shin (anterior-tibialaris) become increasingly weak, due to lengthening and under-active use. They form due to the constant stop start motion and the high impact that that puts on the bones and underlying muscles. This in a simpler form, is a substantial amount of running, or I'm sorry to say ladies...... high heels.
Now don't get me wrong, a woman in a skirt with the nice pair of heels........ is all good! What I am saying is that wearing heels for 8 hours a day and then out at night or a weekend, is where the problems start to lie.
High heels put the the calf muscles constantly in contraction and the anterior-tibialaris in a constant lengthened state. This over time, means that the anterior-tibialaris needs to splint to the bone, to help maintain it, as the muscles are no longer strong enough on their own.
However the more common cause and most likely for men (unless you're a cross dresser) is running. And generally comes from running indoors on a treadmill. The problem is that a treadmill is too flat, and doesn't allow the foot to change angles, so therefore again the calf muscles (gastrosoleus-complex) do all the work, Leaving the frontal muscles to become lengthened and weak.
How do we improve or prevent this from happening??
Here are a few simple rules for preventing or treating shin splints....
1) - Walk backwards, this might seem strange and it is, you'll get some looks in the gym. Walking backwards means that you will increase the amount your frontal leg muscles work, as you have to produce far more dorsiflexion (pointing your toes upwards, like your trying to touch your shin with your toes) This helps rebuild or build up the muscles.
2) - Run on varying terrains, this will mean the angle your foot is moving at will constantly be changing. With this all plains of movement will become stronger.
3) - Stretch! after any kind of exercise, stretching helps return the muscles back to there original length, this helps with the rebuilding process and prevents DOMS (delayed onset of muscles soreness) in this case, it will also help strengthen the weak muscles and lengthen the tight ones.
4) - Specifically for the ladies..... where possible where flats! I can't stress this point enough to my clients. High heels do terrible things to the body, So where possible give your feet a break.
Ok I hope that helps guys? any questions you have, just send me an email: Phil@thefitscene.com
Nice One, I'm off to catch the tube.........
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