First, because it’s Thursday, I have another Running and Reading Long post to bring to you today! Thanks to the awesome Laura for this! This week is a little different than the rest. Instead of focusing on the book we were reading, we have a little freedom to research something related to running that we want to learn more about.
I decided to look into shin splint prevention. I have a habit of constantly being injured (gahhh), and I can always feel lingering shin splints on the insides of both shins. The main thing I learned involves the relationship between the calves and shins. Often, there is an imbalance between the muscles in the calves and shins. Runners often have sore, overworked calves and weaker shins, which causes shin splints. After looking into it, it seems as though the shin pain in the inside of the shin is considered posterior shin splints. These indicate irritation of the posterior tibialis muscle (inner side of the tibia), which decelerates the pronation of the foot after heel-strike. (Info from active.com). This would be what I feel as though I have. Once shin splints are felt, the best remedies are rest, icing, stretching and strengthening exercises, and anti-inflammatories. Not healing them can lead to stress fractures…which are obviously NO BUENO!
To prevent shin splints from happening altogether, a few stretches and exercises can be done. The following exercises, courtesy of Rick Braver, D.P.M., will help prevent shin splints:
- Stand with your heels together and toes pointed out. Slowly raise up onto your toes and lower yourself back down. Repeat 10 times.
- Stand with your big toes together and heels far apart. Slowly raise up onto your toes, then lower yourself back down. Repeat 10 times.
This video shows EXACTLY where my pain is. This guy knows what’s up.
With proper strengthening and support, shin splints can be conquered! I’m going to go do some strengthening moves right after this!
An update on training: I am up to about 3 miles two times a week, but I don’t want to push it and continue injury myself! I have been doing a lot of swimming, walking, and other crosstraining instead.
Now one to the second part of this post: the Foodie Penpals reveal!
Thanks to the lovely Lora (one of my sweat pink sisters!) I got an awesome box with perfect summer snacks! I LOVE trail mixes and all things fruity Plus, I have heard great things about that skinny pop! I am so excited to chow down on ALL of it!
If you want to join the monthly food penpal exchange, head over to Lindsay’s blog. She is incredible and sets this up each month! Thanks, Lindsay!
Phew, well if any of you are still reading, I give you credit . Happy Thursday to you all!
What’s your favorite summer food?
Any shin splint advice?