The incredible weather we’ve enjoyed in Calgary this summer has meant both recreational and competitive runners have had plenty of opportunities to get their runs in, and perhaps more than usual to take advantage of the sunshine. What’s more, fall is a popular time for road races, which means training is ramping up and runs are getting longer and more frequent in preparation for race day. Unfortunately, both longer and more intense, frequent runs also increase the likelihood of developing an ailment.
Shin splints account for 10 to 20 percent of all running injuries and develop because of overuse of the posterior tibialis muscle in the lower leg near the shin. Although shin splints are most common among new runners, experienced runners are not immune to the injury. To keep this ailment at bay, below are a few suggestions for preventing shin splints.
Get the Gear
It may seem basic, but many novice runners underestimate the importance of investing in comfortable and proper fitting footwear. Worn out shoes, or shoes without adequate support, contribute to the development of shin splints. Orthotics may help those with flat feet.
Don’t Skip Stretching, Massage and Foam Rolling
When runners are short on time, it’s not uncommon to skip stretching, and it’s especially common to skip massage and foam rolling. As many runners have learned, this is a mistake. Proper recovery is just as important as getting the mileage in. If you don’t already have a foam roller, investing in this piece of gear is one of the smartest things you can do for yourself. At Cadence Chiropractic, we recognize that both new and experienced runners often don’t know how to use a foam roller effectively, which is why one of our specialty areas is educating our patients on effective rolling technique. Dr. Ryan developed the Foam Roller Techniques app, which includes a library of 190 videos that teach you how to use the proven Roll Release® system.
Individuals take up running for a variety of different reasons, including dropping a few pounds, improving overall health and energy levels, or for the social aspect. Whatever the reason, many people eager to make progress on their goals push themselves too hard, too fast. As a general rule, mileage should increase at no more than 10 percent per week.
At Cadence Chiropractic, Sport & Health, we have extensive knowledge in the prevention and treatment of shin splints, as well as any other running injuries you may be experiencing. Contact us today to see how we can help!