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Walkers and Shins
We have all got a
bit carried away with our training at times and have suffered those sore shin
muscles. Hopefully we have all been sensible and eased back and allowed time to
repair the damage done by our over-exuberance. I have see the odd occasion
when someone has not heeded the warning signs and has paid the big penalty -
serious leg damage and a serious setback to training, if not the end to a
career.
SHINS - SOME THOUGHTS ON HOW TO OVERCOME
PERSISTENT PROBLEMS
Shin splints
results from the muscle imbalance that we all notice when we see the thick knot
of the calf muscle at the back of the lower leg, and the small, trim muscles
along the shin, on the other side of the lower leg. Calf muscles pull the
forefoot down when an athlete runs, and shin muscles pull the forefoot back up.
The stronger calf muscles can strain the weaker shin muscles in this tug of war.
The following
points are pertinant to this particular injury:
- Keep
away from sloping terrain as this inbalance is a primary cause of
shinsplints. Do not train along the camberred sides of roads. Try to find
flat biketracks or such like.
- Throw
out those old shoes that have collapsed at the heel and either cause the
foot to pronate inwards or outwards. Poor foot plant is the cause of many
leg problems and good shoes are the best way to ensure that they never
occurr in the first place.
Quick-start
training programs exacerbate shin splints. Slowly building intenShin splints
must be overcome in two opposing ways
- First
you must stretch the opposing muscles (the calf muscles at the back of the
leg)
- To
stretch calves, stand flat-footed facing a sturdy wall, about 18 inches
back. Extend your arms, pressing your palms flat against the wall, and
slowly bend your elbows to ease your torso towards the wall, keeping your
feet flat all the while. You should feel a gentle stretch in your calves.
If you feel a tug, or any strain, stop at once.
- Secondly
you must increase the strength and suppleness of the shin muscles.
- Stair
climbing is the best exercise for strengthening shins, but ease into it.
As with any muscle strengthening program, start modestly and allow your
body to adjust to moderate intensity stair climbing before looking for
muscle gain.
- Also:
try picking up marbles with your toes, and holding them for a count of
ten.
- A
great way to stretch the shins is to sit on your haunches and rock side to
side. This stretches the shins and ankles and really does wonders for
tight shins.
Finally some
general points
- Careful
stretching of the calf muscles before and after walking/running are a vital
part of walking training
- If
you are out training and your shins are tight, it is best to stop
immediately and stretch. There is no such thing as walking through shin
splints. You will only walk into a prolonged period of pain and injury.
- If
you're getting over a case of shin splints, you might want to pop a small
wedge into the heel of your shoe for a couple of days. That takes some of
the strain off the muscles along the front of the lower leg.
Tim Erickson (terick@melbpc.org.au)
Secretary, Australian Centurions Club
Melbourne, Australia
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