Discussion: Arthur Lydiard on shin splints
in: BorisGr; BorisGr > 2005-09-05
Sep 6, 2005 4:05 AM
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“Shin splints can be caused several ways. Quite often, in my experience, athlete’s shoes are too rigid so when the heel strikes the ground, the whole foot claps down. This is particularly noticeable in steep downhill running. It seems to damage the tight front muscle of the shin. I guess the membrane between the muscle and the bone ruptures to a degree and the nerves start to get irritated. Another cause seems to be tight ankle muscles which prevent the ankle from flexing properly, or tight muscles under the calf, so when you run the back and forth extension of the ankles pulls the muscles.
Circulation in the shin area is not good so it seems to take a lot longer to recover from shin splints. Once again you have to use ice and, if you want to run, stay on flat, preferably on grass. Whatever you do, don’t run downhill. Uphill running is OK but walk down to avoid jarring the legs. Recovery will be reasonably quick if you careful and, again physio can help.
Because shin splints can be troublesome for such a long period, prevention is eminently better than cure and the best prevention is flexible ankles. You have to work on them - a good method initially is by standing on a stair on the balls of the feet and lifting up and down to give full extension to sinews and muscles both in front of and behind the legs. Later when you are ready for it, hill bounding or sprinting will work exceptionally well. Like any other exercise it’s one that has to be worked steadily.”
Circulation in the shin area is not good so it seems to take a lot longer to recover from shin splints. Once again you have to use ice and, if you want to run, stay on flat, preferably on grass. Whatever you do, don’t run downhill. Uphill running is OK but walk down to avoid jarring the legs. Recovery will be reasonably quick if you careful and, again physio can help.
Because shin splints can be troublesome for such a long period, prevention is eminently better than cure and the best prevention is flexible ankles. You have to work on them - a good method initially is by standing on a stair on the balls of the feet and lifting up and down to give full extension to sinews and muscles both in front of and behind the legs. Later when you are ready for it, hill bounding or sprinting will work exceptionally well. Like any other exercise it’s one that has to be worked steadily.”
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