Shin Strengthening

Anterior tibialis drills for shins

I was wandering around the web and found this really good set of drills that should do a great job of preventing shin splints, and I wanted to share this with you all.  As we ramp up over the summer–or start training for the first time–shin splints become a common problem.  Let’s see if we can stamp out shin splints at MV this year!

“Shin splints” are pain along or just behind the shinbone (tibia) — the large bone in the front of your lower leg.  Scientifically, this is known as medial tibial stress syndrome — which sounds a lot scarier.   Shin splints occur during physical activity and result from force being placed on your shinbone and connective tissues which attach your muscles to the bone. Shin splints are common in runners, especially new runners or runner who are increasing their mileage.

The risk of shin splints is no reason to give up running or any other physical activity. Most cases of shin splints can be treated with rest, ice and other simple steps. Wearing new, well-fitted, and proper footwear, and proper training, can help prevent shin splints from occurring or prevent recurrence.

Classic signs of shin splints are tenderness, soreness or pain along the inner part of your lower leg.  In some cases there may be some swelling.  At first, the pain may stop when you stop running or exercising. Eventually, however, the pain may be continuous.  It’s better to address shin splints quickly.  Talk to your coach or, during the season, go see our trainer.  Consult your doctor if rest, ice and over-the-counter pain relievers don’t ease your shin pain. Your primary care doctor may refer you to an orthopedist.  Never hesitate to check with a doctor if you or your parents become concerned; safety first, it never hurts to check.

Shin splints are caused by an overload of force on the shinbone and on the connective tissues that attach your muscles to the bone. This overload often occurs when athletes start a regular running program for the first time, and start running too hard and too fast rather than ramping volume up gradually.  Shin splints can also be caused by lots of downhill running (so stay off the hills while you are healing), running on slanted surfaces (so don’t always run on the same side of the road), running in worn-out shoes (so get new shoes!).

If you have shin splints, there are some simple things you can do yourself.  Of course don’t hesitate to see a doctor if you or your parents are concerned.

• Rest. Avoid activities that cause discomfort — but don’t give up all physical activity. While you’re healing, try low-impact exercises, such as swimming, bicycling or water running.  If you catch this early, you can still run, but probably want to stay off the hills while you are healing.
• Ice the affected area. Apply ice packs to the affected shin for 15 minutes at a time, four to eight times a day for several days. Wrap the ice packs in a thin towel so you don’t hurt your skin.
• Reduce swelling. Elevate the affected shin above the level of your heart, especially at night. It may also help to compress the area with an elastic bandage or compression sleeve. If the pain increases, the area becomes numb or swelling occurs below the wrapped area, loosen the wrap.
• Wear proper shoes.  More than half the cases that I see at Monta Vista, the athlete’s shoes are worn out, old, for the wrong sport, or all of these.

PREVENTION is the best thing you can do.  We incorporate some drills that are designed to prevent shin splints into our warm up routine.  Nevertheless, this summer is a good time to invest in prevention of shin splints.  If you do this work now, your Fall cross country season will be even better!

Here are some things you can do RIGHT NOW to prevent shin splints:

• Choose the right shoes. Go get new shoes from a running specialty store right NOW.  Getting new shoes is a good habit to have whenever you are ending a season and starting a new phase of training.  You probably need new shoes every 300 miles–and many of you are doing well over 1,000 miles per year, so that is four pairs of shoes a year–at the start and end of track and XC seasons.
• Reduce the overload. Cross-train with a sport that places less impact on your shins, such as swimming, walking or biking. Remember to ramp mileage gradually, a good rule of thumb is 10% ever three weeks.  If you are a new runner, you will be starting at 20 miles per week or maybe more so be careful.  Increase time and intensity gradually.
• Regular strength training. Toe raises are simple:  From a standing position, slowly rise up on your toes, then slowly lower your heels to the floor. Repeat 10 times, three sets.  Over time increase to 30 repetitions.  When this becomes easy, do the exercise holding  weights.  Leg presses and other exercises for your lower legs can be helpful, too.  And here is a video of a really complete exercise series for the lower legs–if you do this exercise diligently twice a week all summer, your chances of shin splints should be virtually zero!

Here is a list of the exercises in the video, and I have added a download of this list of exercises so you can put this up on your bedroom wall or stick a copy in your track bag so you can do the exercises regularly.  These exercises will not take long, and they will help you avoid shin splints–a common problem when you start running or increase mileage.

Shin Strengthening Exercise List

 Shin splint prevention and recovery

See the video link above for a demonstration of the exercises

 Repeat the following set 3 times so 24 sets total:

• Wall Shin Raises
  • 15 raises
  • 15 pulses
• Toe Walks
  • 10m with feet inverted
  • 10m with feet neutral
  • 10m with feet turned out
• Heel Walks
  • 10m with feet inverted
  • 10m with feet neutral
  • 10m with feet turned out (Charlie Chaplin)