 Shin Splints
Runners who develop shin pain which is brought on by exercise often complain of ‘shin splints’. This is not a specific term as there are several conditions which can cause shin pain and a physiotherapist may differentiate between these conditions to give the right treatment. Here are a couple of examples:
Medial Tibial Stress Syndrome (MTSS)
Common in runners who describe pain in the shin brought on by running which takes hours or even days to settle. If feels tender over the inner border of the lower 2/3 of the tibia. It’s usually associated with abnormal biomechanics, especially over pronation, but can be from running on hard surfaces or having worn out trainers. Treatment for this injury consists of a rest from running, some physiotherapy in the form of ultrasound and possibly a visit to a podiatrist to get some orthotics to assist biomechanical problems.
Tibial Stress Fracture
Stress fractures are ‘overuse’
injuries of bone to the point of mechanical failure. A repetitive strain which occurs during running cause bone trauma on a microscopic scale, there is some localised tenderness over the area and if not treated early can progress into a stress fracture. Stress fractures tend to be more common in women. A rest period of 6-8 weeks is usually required and sometimes a plaster cast is necessary.
The overlap between stress fractures and MTSS is great and for this reason if you are experiencing any of the symptoms mentioned, a visit to a physiotherapist is advised, sooner rather than later.
Get a massage
Probably one of the most underrated tools available to runners is utilising the services of a good sports masseur. Running causes microdamage to the muscles which if left untreated, can eventually result in a buildup of scar tissue and injury. It’s no coincidence that Paula Radcliffe spends many hours on the massage couch as part of her programme to keep her body in peak condition. After a race or every couple of months, treat yourself to a full leg massage, which will flush away toxins, realign muscle fibres and help ensure that you can continue running week in, week out. The Josephine Lawson Physiotherapy Clinic has a great massage therapist available at Fenchurch Street and Gresham Street.
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and speed with each one but maintaining control throughout. If you suffer from knee problems, ‘prone kicks’ are a good warm up exercise as they put your knee joints through the full range of motion without the impact of running. Lie face down—head resting on you folded arms and tummy gently pulled in. Bring one foot up towards the bottom and then back to the floor, then do the same with the other leg. Start slowly and gradually build up speed kicking for 2 minutes or counting 120 kicks. It’s important to not let the pelvis ‘rock’ during this exercise. Finish off with some ‘short runs’ (about 25m) in which you accelerate from a slow start to a brisk pace.
