Many runners suffer from it: shinsplints. Shinsplints is a collective name for various lower leg injuries, with the pain on or around the shin. In this article you can read about the various complaints or symptoms and what you should do if you have these complaints
About 20-30% of all running injuries are around the shin and therefore fall under the term shinsplints.
- Pain on the inside or outside of the tibia;
- Pain in front of the lower leg during and after exercise;
- Possible swelling in lower leg / ankle;
- Cramp in the calf muscles
- Pressure pain on and just next to the tibia.
Mocht je twijfelen over de klachten of blijven ze erg lang aanhouden? Ga dan langs een specialist in hardloopblessures die je goed kan helpen.__
What are the causes of shin splints?
If you have problems with your shin, it is very important to have a good diagnosis made. It can have various causes. The complaint can be in muscles, bones or even in a nerve or blood vessel. Do you want to find out if your complaint is in the bone or muscle? Find out for yourself by following the instruction in the video below!
There is a lot of uncertainty about what exactly is the cause of tibial complaints, but there are a number of points that can be indicated as risk factors.
Wrong way of training
There are three different mistakes that are often made. A too rapid increase in the number of kilometers you run. Many complaints about the tibia are caused by overloading. By not building up too quickly in your training size, or your number of kilometers, you can prevent overloading.
Another common mistake is to do more or faster interval / tempo training than you are used to. If you run faster than you are used to, you must also recover sufficiently from this. If you do not do this, you can start overloading. Make sure there is sufficient recovery time after interval training.
Changing the training environment can also cause problems. Think unpaved vs. paved surface or hills vs. flat. If you change surfaces, the load on your body changes and you have to get used to this. So pay attention when you are on vacation or training in a different environment.
There are all muscles affecting the tibia. There are, therefore, a number of muscle groups that must function well to prevent or cure tibial complaints.
The first group are the calf muscles and then mainly the deep calf muscle. It adheres to the shin. If this muscle is not strong enough and heavily loaded, it will quickly become very stiff.
The second group are the stabilizing muscles around the foot. If the foot stability is insufficient, there will be greater forces on the lower leg that can give a stress response to the tibia.
The third group are the hip muscles, which generate stability in the entire leg and are also a major supplier of strength for the leg. By making these muscles strong enough, they will ensure that the lower leg muscles do not have to work as hard.
Een slechte looptechniek
De manier waarop je loopt kan ook van grote invloed zijn. Een aantal kenmerken in de loopstijl kan worden gerelateerd aan het ontstaan van shinsplints. Namelijk: 1. Overstriden 2. Een lage-pasfrequentie 3. Heftige overpronatie van de enkel (naar binnen rollen enkel).
Treat quickly to prevent long-term complaints
Complaints about the shin should be taken seriously from the start. The chance that you otherwise continue to suffer for a long time is very large.
Make sure you visit a specialist to check what exactly is going on. You can go to Running Solutions to get a good diagnosis. We look for the origin of the complaint and see if there are any underlying problems that cause the complaint.
What can you do yourself?
Start your own rehabilitation process today! With the exercises below you can start to get your shin splints under control! If this is not sufficient, make an appointment and get professional help with rehabilitation.
Exercise 1 Stretch calf muscles short and long
Exercise 2 Band rotation external
Exercise 3 Calfraise extended and bent knee