{"id":118,"date":"2022-08-15T14:00:00","date_gmt":"2022-08-15T14:00:00","guid":{"rendered":"http:\/\/www.ecrunproject.com\/blog\/?p=118"},"modified":"2022-07-20T20:06:29","modified_gmt":"2022-07-20T20:06:29","slug":"solutions-shin-splints","status":"publish","type":"post","link":"https:\/\/www.ecrunproject.com\/blog\/solutions-shin-splints\/","title":{"rendered":"Solutions for Shin Splints"},"content":{"rendered":"

Shin splints are an annoying injury that almost every runner faces at some point during their career.\u00a0 Whether you’re a 2:30 marathoner or 45 minute 5k racer, it’s one problem no one wants to face.\u00a0 Identified by throbbing shin bones when running or walking, shin splints are a painful and hobbling nuisance.\u00a0 Luckily, once you’ve ruled out a stress fracture, the solution can often be a simple and easy one.\u00a0 Here are three simple fixes for shin splints that Team ECRP<\/a> uses over and over again to keep runners moving.<\/p>\n

Test your shoelaces.<\/strong>\u00a0 Sometimes the quickest way to get to the root \"shinof your shin pain is to check the things on your feet.\u00a0 Connected to your ankle and therefore your shin bone, anything awry with your foot can lead to serious problems anywhere above it.\u00a0 How?\u00a0 Our feet \"shinflex to absorb impact every time we land, they move around to help us balance and are how power goes from our bodies to the ground.\u00a0 If our shoes are tied too tightly we take that away from them.<\/p>\n

Fix:<\/strong>\u00a0 Make sure you can fit at least a finger under all of your laces except the top one.\u00a0 Try different lacing styles based on your foot type.\u00a0 Kicking those shin splints could be as simple as letting your feet do their jobs.<\/p>\n

Gait Analysis:<\/strong> OK, it’s not the laces.\u00a0 You tried loosening them and nothing changed.\u00a0 The next step is to have your gait checked out.\u00a0 Serious heel striking or over striding with a locked out ankle can send shock waves right up those fragile shin bones every single step.\u00a0 Have a qualified coach watch to help determine if the way you run could be causing your\"shin problem.
\n<\/strong><\/p>\n

Fix:<\/strong>\u00a0 Work towards shorter, softer steps.\u00a0 Not all heel striking is bad but all over striding is sure to cause some trouble.\u00a0 Film yourself and work with a coach to treat the source, not just the symptom.<\/p>\n

Strength Training:<\/strong>\u00a0 We always want to treat the source of an injury so it doesn’t happen again.\u00a0 That makes the gait analysis mentioned above a key component of healing your hurting shins since weak hips or poor posture can lead to lots of problems below the knee.\u00a0 Proper strength training will help prevent the overuse that typically leads to torn up shins.<\/p>\n

Fix:<\/strong>\u00a0 Work with a coach or trainer to develop a plan that includes runner specific strength work and a gradual build up of mileage.<\/p>\n

A completely avoidable injury, don’t let shin splints won’t sideline you again.<\/p>\n

Coach Meredith<\/p>\n","protected":false},"excerpt":{"rendered":"

Shin splints are an annoying injury that almost every runner faces at some point during their career.\u00a0 Whether you’re a 2:30 marathoner or 45 minute 5k racer, it’s one problem no one wants to face.\u00a0 Identified by throbbing shin bones when running or walking, shin splints are a painful and hobbling nuisance.\u00a0 Luckily, once you’ve […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[41,15,16],"tags":[23,43,9,42,4],"jetpack_publicize_connections":[],"yoast_head":"\nSolutions for Shin Splints - East Coast Run Project<\/title>\n<meta name=\"description\" content=\"Shin splints are a runners arch nemesis and we all hope to never face them. 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