Does running cause shin pain? How do we recover from it ?

Question: Does running cause shin pain? How do we recover from it ?

Answer: While there are many causes of shin pain, they can all be categorized into two main groups. Overload (or training errors), and Biomechanical Inefficiencies. Overload (or training errors): Shin pain is commonly associated with sports that require a lot of running or weight bearing activity. However, it is not necessarily the added weight or force applied to the muscles and tendons of the lower leg, but rather the impact force associated with running and weight bearing activities.
In other words, it's not the running itself, but the sudden shock force of repeated landings and change of direction that causes the problem. When the muscles and tendons become fatigued and overloaded, they lose their ability to adequately absorb the damaging shock force.


 

Other overload causes include:
Exercising on hard surfaces, like concrete; Exercising on uneven ground; Beginning an exercise program after a long lay-off period; Increasing exercise intensity or duration too quickly; Exercising in worn out or ill fitting shoes; and Excessive uphill or downhill running.

Biomechanical Inefficiencies: The major biomechanical inefficiency contributing to shin pain is that of flat feet. Flat feet lead to a second biomechanical inefficiency called over-pronation. Pronation occurs just after the heal strikes the ground. The foot flattens out, and then continues to roll inward.Over-pronation occurs when the foot and ankle continue to roll excessively inward. This excessive inward rolling causes the tibia to twist, which in-turn, over stretches the muscles of the lower leg.

 
Other biomechanical causes include:
Poor running mechanics; Tight, stiff muscles in the lower leg; Running with excessive forward lean; Running with excessive backwards lean; Landing on the balls of your foot; and Running with your toes pointed outwards.

The easiest way to stretch the anterior tibialis is you should gently sit back on your heels Bhavya with tops of your feet flat on floor. This may alleviate some of the discomfort.

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