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Shin Splints Can Be Avoided by Brandt R Gibson DPM

Commonly runners are sidelined or limited by the presentation of leg pain during and often after runs. The pain is usually located at the sides of the "shin" bone and can be debilitating, even limiting the ability to walk. Over the years, this has been a problem that I sometimes have encountered in my running. Since I love running (and don't like not running), I have researched over the years some ways to limit the presentation of shin splints while training for a race, or in my case a marathon. I will discuss some ways that we can "run smart" and limit the injuries that have been commonly classified as shin splints.

What is a shin splint?

A shin splint can be located on the medial (inside) or lateral (outside) of the lower leg below the knee. Medial shin splints are commonly inflammation of the muscle attachment to the shin bone (tibia) and hurts as from pressure to the muscle just inside the bone. Lateral shin splints are commonly inflammation to the tendon (posterior peroneal tendon) and adjacent tissues in the front of the outer lower leg. In either case, the pain can present during a run, immediately following the run or sometimes the next day.

What causes shin splints?

The exact cause of shin splints are not known, but usually it is related to rapid increase in running or jumping (or sometimes walking fast), changes in shoegear, or pronation (flattening of the foot). Some secondary causes may be balance problems (leaning to one side during a run), poor training technique (progressing too fast, poor running technique or surfaces), leg length problems or even injury.

What I have learned...

1) Using correct shoes.

Since commonly over pronation (excessive flattening of the foot) or over supination (increased arch height - rolling out) can cause stress to the muscles or tendons in the area and create shin splints, a quality exercise or running shoe will help improve and prevent these symptoms. In choosing a shoe, price is not the most important, but cheap priced shoes are usually cheap shoes. Get a quality shoe, designed for the exercise you are doing (running shoe for running or walking, basketball shoe for basketball, etc.).

2) Training smart.

As you run or train, Run Smart! Let me explain...

If you are running on a track, understand that always running the same direction on the track will work muscles differently than switching directions. One of the possible causes for shin splints is working muscles at different rates, therefore switching directions regularly will work all muscle of the legs equally and reduce the chances for shin splints.

If you are running on a road, most roads in most locations throughout the country are canted (or tilted to improve water runoff). Therefore, running against traffic always will cause supination of the left foot and pronation of the right foot. With supination, you will work the lateral (outside) muscles of the leg more than the medial (inside) muscles of the leg. Pronation does the opposite. By switching sides periodically, you will again work all muscles equally and prevent the presentation of shin splint symptoms.

Lastly, in running smart, the speed of training should be carefully controlled. Start slow and progress slowly to the amount of running you desire. Give the leg muscles time to get strengthened before forcing them into harder regimen. The speed of progress will require understanding of how much running you have done and where you should start. Cross training (elliptical or bike) can also help even the muscle strength as you progress.

In all these aspects of running smart, it should be understood that shin splints are caused by overusing a muscle group and creating an injury. By adjusting the training to reduce this overuse, you will have a more enjoyable run.

3) Evaluation for possible "gait" abnormalities.

"Gait" abnormalities are best described as running or walking abnormalities. Do you have a leg length problem? Do you over pronate or over supinate? Do you have imbalance issues, back problems, knee problems, or other reasons to overwork a muscle group that may cause your shin spints?

Let me discuss some of these running issues:

Leg length abnormalities (left leg longer/shorter than right) can be a large problem when running. The APMA has found that running produces 4-5 times your body weight through your feet. If one leg is shorter, the body is designed to adjust...you will pronate the shorter foot to make it longer and supinate the longer foot to make it shorter. This will lead to overworking the muscles and cause leg pain and possibly shin splints. A simple adjustment to your shoes (or orthotics) will alleviate this problem and produce continued running without pain.

Imbalance issues, often caused by weakness of ligaments (like chronic ankle spraining) or ear problems. One of my patients is deaf in one ear and runs lopsided (towards the deaf side) and has issues with shin splints. With a simple orthotic, a custom item to replace a shoe insert in your running shoes that maintains your foot in neutral position and helps the foot function as it should, his shin splints have been eliminated.

Pronation or supination is also a form of imbalance of the feet and can cause overuse of some muscles and may also lead to shin splints. Orthotics are the answer here also.

By being evaluated for your running, your "gait" abnormalities can be evaluated and often adjusted to help you return to running without the pain.

Copyright (c) 2009 Mountain West Foot & Ankle Institute

Brandt R. Gibson, DPM, MS is a foot and ankle specialist with special interest in running and is currently training to run marathons this year. He is located in American Fork, Utah. His goal is to educate people and help them "optimize what they were born with." For further educational information, visit his blog at http://utahrundoc.blogspot.com/ or visit his website at http://www.UtahFootDoc.com .

Article Source: http://www.earticlesonline.com/Article/Shin-Splints-Can-Be-Avoided/515139

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Fort Dartmoor Mountain Bike Tire $24.99 Fort Dartmoor Mountain Bike Tire. With the Fort Dartmoor Mountain Bike Tire you can dart down the trail with greater speed and cornering confidence than ever before!

Continental Mountain King Mountain Bike Tire $44.99 Continental Mountain King Mountain Bike Tire. Ready for cross-country races, marathons, tours and mountainous trail weekends, the all-around Continental Mountain King Mountain Bike Tire is the perfect pick for your next extreme ride!

Shimano SH-AM50 Mountain Bike Shoes $119.99 Shimano SH-AM50 Mountain Bike Shoes. These all-mountain cycling shoes are designed to make your next adventure ride so much better, you'll wish it never had to end.

Geax Saguaro Mountain Bike Tire $34.99 Geax Saguaro Mountain Bike Tire. The Geax Saguaro Mountain Bike tire is optimized for dry and compact conditions thanks to its uninterrupted knobs, providing low rolling resistance and enhanced speed. While it can hold its own in the wet, the Saguaro does best in dry XC and marathon conditions. A great starter tire for all-mountain exploration.

Cannondale Women's Range Mountain Bike Shoes $39.99 Cannondale Women's Range Mountain Bike Shoes. Don't know what you're doing from one moment to the next? Then we've got the women's Mountain Bike shoes for you. Tough enough for the trail, stiff enough for an indoor training session and comfortable enough for a quick jaunt into town.

Mavic Rush Mountain Bike Shoes $129.99 Mavic Rush Mountain Bike Shoes. With cutting-edge power transfer and mud-slashing grip, the Rush mountain shoes are perfectly equipped for cross-country speed. Energy Grip outsole with Contagrip lugs shed dirt and debris like no other. Ergo Fit 2D insole, heel counter and 2-position ratchet boost energy transfer. Removable traction studs provide excellent grip and mud clearance on the run-ups.

2010 GT Sensor 1.0 Mountain Bike $1799 2010 GT Sensor 1.0 Mountain Bike. New for 2010, the GT Sensor 1.0 is a top-end, 120mm travel bike that's ready to handle anything you point it at. If your yen for speed doesn't diminish when the trail goes all gnarly, nasty or scary steep, the Sensor 1.0 deserves serious consideration.

2010 GT Sensor 2.0 Mountain Bike $1499 2010 GT Sensor 2.0 Mountain Bike. New for 2010, the GT Sensor 2.0 is a 120mm travel bike that's ready to handle anything you point it at. If your yen for speed doesn't diminish when the trail goes all gnarly, nasty or scary steep, the Sensor 2.0 full-suspension mountain bike deserves your serious consideration.

WTB Weirwolf Race 2.1 Mountain Bike Tire $59.99 WTB Weirwolf Race 2.1 Mountain Bike Tire. The WTB WeirWolf Race 2.1 Mountain Bike tire offers more consistent traction at all lean angles, and increases rolling speed thanks to a tight center knobs design. Racer and Mountain Bike tire designer, Mark Weir added terraced knobs to provide even more working edges around turns. The more you lean, the more tread will bite into the trail. Mount the WTB WeirWolf for big mountain cross county rides, Super D races or DH adventures.

Kenda Slant Six Mountain Bike Tire $39.99 Kenda Slant Six Mountain Bike Tire. If Kenda's highly popular Small Block 8 mountain bike tire and its equally admired Nevegal hooked up and produced an offspring, chances are it would bear an uncanny resemblance to the Slant Six. Combining the speed of the Small Block 8 with the maneuverability and cornering chops of the Nevegal, the Slant Six is a very fast, highly capable race tire for intermediate to hard-packed conditions.

2010 Fuji Tahoe Comp Mountain Bike $799 2010 Fuji Tahoe Comp Mountain Bike. Sooner or later, almost everyone who succumbs to the lure of hardcore mountain biking outgrows their first bike. The lure of a lighter frame, better components and a more responsive ride simply becomes too strong for most of us to resist. Thanks to the Fuji Tahoe Comp, you can make the transition from entry-level bike to a solid, high-performance mid-level bike without spending an outrageous amount of money. Equipped with a quality Shimano drivetrain, Rock Shox Tora fork with 100mm travel, hydraulic disc brakes and alloy Center Lock disc wheels, the lightweight Tahoe Comp is a tricked-out trail-worthy mountain bike with everything you need to take your riding to the next level.

Schwalbe Rocket Ron Mountain Bike Tire $48.99 Schwalbe Rocket Ron Mountain Bike Tire. When going fast matters, you need a tire that delivers. One like Schwalbe's Rocket Ron Mountain Bike tire, for instance. It's lightweight, so it gets up to speed quickly. It has incredible grip, allowing you to maintain your speed in corners. And the open tread design is self-cleaning, should you happen to do your speed demoning in wet conditions. If it has any weaknesses, those would be its limited puncture protection and moderate durability. But like they say, live fast, die young.

2011 GT Avalanche 2.0 Disc Mountain Bike $599 2011 GT Avalanche 2.0 Disc Mountain Bike. The GT Avalanche 2.0 may be a mid-level mountain bike, but considering how this bike rails, you won't have to worry about being stuck in the middle of the pack. The triple triangle aluminum frame is lightweight and responsive, the 100mm travel fork soaks up bumps to help keep you in control, and the 27-speed Shimano drivetrain gives you all the gears you need to get up to speed and maintain your momentum over all kinds of terrain. And when you need to slow things down, you'll appreciate the reliable performance of the powerful Tektro Hydraulic disc brakes.

Bell Influx Mountain Bike Bicycle Helmet $34.99 Bell Influx Mountain Bike Bicycle Helmet. The fact that this is the world's best Bicycle Helmet value is kind of beside the point. With features like 18 massive vents, Fusion In-Mold Microshell, blade visor, GPS Fit System, channeled ventilation and Cam-Lock levers, the Influx is a great Mountain Bike Bicycle Helmet at any price.

2010 GT Marathon Carbon Pro Mountain Bike $2999 2010 GT Marathon Carbon Pro Mountain Bike. Think full suspension and full-out XC performance are as incompatible as ice cream and ketchup? The folks who bring you the GT Marathon Carbon Pro beg to differ. Light, responsive, and incredibly well-mannered at speed, it's a full-on XC race bike to its core--but with a trail-taming demeanor that no hardtail can match.

Mavic Women's Scorpio Mountain Bike Shoes $129.95 Mavic Women's Scorpio Mountain Bike Shoes. Mavic teamed up with women cross-country riders to develop Mountain Bike shoes that shed mud like a pro, effectively transfer power, increase ventilation and conform to the female foot. Built with high-traction Contagrip lugs, plus the comfort and fit of the Energy Grip outsole, Ergo Fit 2D Women's insole, Ergo Ratchet and Comfort straps, the Scorpio is perfectly equipped for cross-country speed. Removable traction studs provide excellent grip and mud clearance on the run-ups.

Continental X-King ProTection Mountain Bike Tire $58.99 Continental X-King ProTection Mountain Bike Tire. It's fast. It's lightweight. It's self-cleaning. It's Continental's new X-King all-purpose tire. Featuring Conti's fabled Black Chili Compound for a solid grip, and stout shoulder lugs for stability in high-speed turns, the X-King can go from cross-country course to mountain trail without missing a beat. The ProTection version of the X-King features a protective insert around the entire casing, shielding the sidewall and tread from cuts and punctures.

Continental X-King Mountain Bike Tire $44.99 Continental X-King Mountain Bike Tire. div align=centeriframe width=350 height=208 src=http://www.youtube.com/embed/VAqMXZvkw7o?rel=0 frameborder=0 allowfullscreen/iframe/divbr /br / It's fast. It's lightweight. It's self-cleaning. It's Continental's new X-King all-purpose tire. Featuring Conti's fabled Black Chili Compound for a solid grip, and stout shoulder lugs for stability in high-speed turns, the X-King can go from cross-country course to mountain trail without missing a beat.

Maxxis Ardent 26x2.25 Mountain Bike Tire $60.99 Maxxis Ardent 26x2.25 Mountain Bike Tire. From loose-over-hard conditions, to wet, slippery trail, the Ardent mountain tire from Maxxis delivers the traction you need to go fast with confidence. The Ardent features a high-volume casing with an aggressive tread and blocky side knobs for high-speed cornering. The well-spaced center tread with ramped knobs lets you roll with a minimum of resistance while giving you tons of braking and accelerating traction.

Mantis Seer 18 Speed Hardtail Mountain Bike $166.59 The 62426-9 Mantis Seer is the most affordable 26" mountain bike from Mantis. Thumb shifters, 18-speeds, fat knobby tires, linear pull brakes built on a Y type frame designed to fit a wide range of rider sizes. This Mantis will please the budget minded buyer who is looking for basic transportation.

Fort Single-Speed Conversion Kit $29.99 Fort Single-Speed Conversion Kit. Discover the simple joy of riding a single speed mountain bike or road bike with this conversion kit!

2011 Focus Super Bud 1.0 Mountain Bike $2999.99 2011 Focus Super Bud 1.0 Mountain Bike. If you frequently find yourself mentioning xc racing and full suspension in the same breath, you're a candidate for the Focus Super Bud 1.0. This high-performance, lightweight trail rocket delivers a responsive ride at any speed, thanks to its aluminum frame, Fox 32 FRL 100mm fork, and Shimano XT drivetrain. Whether you prefer singletrack attacks or making marathon tracks, the Super Bud 1.0 is on track to become your new best mountain biking friend.

2012 Diamondback Sortie 1 29er Mountain Bike $2399.99 2012 Diamondback Sortie 1 29er Mountain Bike. What's your 29er pleasure? This full-suspension 29er is equipped for sustained trail climbs or descents, super D's, Enduro's or daylong XC rides. That's a lot to expect from just one bike, but this is no ordinary 29er. The Diamondback Sortie 1's rugged and lightweight 6061-T6 Weapons Grade Aluminum frame features legendary Knuckle Box Suspension technology for an optimum combination of bump-eating performance and pedaling efficiency. The Shimano Dyna-Sys 3x10 drivetrain with Deore shifters and rear derailleur transfers power with clean, precise, close-ratio shifts, and Shimano hydraulic disc brakes deliver precisely modulated speed control and fade-proof stopping power. WTB Speed Disc double-wall rims and SL-7 32-hole alloy hubs are laced with 14GA stainless spokes for lightweight strength you'll appreciate whether you're pointed up the trail or down.

2011 GT Zaskar Carbon 9R Pro Mountain Bike $2499 2011 GT Zaskar Carbon 9R Pro Mountain Bike. If your mountain biking style is about speed, flow and finesse, then you'll love what the GT Zaskar Carbon 9R Pro brings to the table. It's sleek, very lightweight and every inch a XC racer's bike. Outfitted with a SRAM XO/X9 drivetrain, Fox F29 fork with 100mm of bump-busting travel and powerful Formula R1X disc brakes, the Zaskar Carbon 9R Pro is bred for speed and built to deliver it.

Kenda Slant Six 29" Mountain Bike Tire $44.99 Kenda Slant Six 29 Mountain Bike Tire. If Kenda's highly popular Small Block 8 mountain bike tire and its equally admired Nevegal hooked up to produce an offspring, chances are it would bear an uncanny resemblance to the Kenda Slant Six. Combining the speed of the Small Block 8 with the maneuverability and cornering chops of the Nevegal, the Slant Six is a very fast, highly capable race tire for intermediate to hard-packed conditions.

2012 GT Sensor 4.0 Mountain Bike -- U.S. Exclusive $1299.99 2012 GT Sensor 4.0 Mountain Bike -- U.S. Exclusive. The GT Sensor 4.0 is a smooth-riding, 120mm travel bike that's ready to handle anything you point it at. If your yen for speed doesn't diminish when the trail goes all gnarly, nasty or scary steep, the Sensor 4.0 deserves serious consideration. With its lightweight aluminum frame, 120mm-travel Rock Shox fork, efficient Independent Drivetrain Suspension System, 27-speed Shimano Alivio drivetrain, dependable Tektro disc brakes and sturdy All Terra alloy wheels, the Sensor 4.0 is a full-featured, full-suspension mountain bike designed for full-on fun.

2012 GT Avalanche 2.0 GTw Women's Mountain Bike $839.99 2012 GT Avalanche 2.0 GTw Women's Mountain Bike. When it comes to the ultimate combination of performance, features and value, the GT Avalanche 2.0 GTw women's mountain bike hits the sweet spot dead-on. It features GT's iconic triple triangle aluminum frame for lightweight responsiveness, a 100mm-travel fork to soak up bumps and help keep you in control, and a 27-speed Shimano drivetrain that gives you all the gears you need to get up to speed and maintain your momentum over all kinds of terrain. And when it's time to slow things down, you'll appreciate the reliable performance of the powerful Tektro hydraulic disc brakes.

Continental X-King 29" Mountain Bike Tire $44.99 Continental X-King 29 Mountain Bike Tire. div align=centeriframe width=350 height=208 src=http://www.youtube.com/embed/VAqMXZvkw7o?rel=0 frameborder=0 allowfullscreen/iframe/divbr /br / It's fast. It's lightweight. It's self-cleaning. It's Continental's new X-King all-purpose tire. Featuring Conti's fabled Black Chili Compound for a solid grip, and stout shoulder lugs for stability in high-speed turns, the X-King can go from cross-country course to mountain trail without missing a beat.

Easton XC One SS 29" Mountain Bike Wheelset -- CLOSEOUT $419.99 Easton XC One SS 29 Mountain Bike Wheelset -- CLOSEOUT. It takes an exceptionally rugged wheelset to withstand the thrashing that single-speed trail riding dishes out. Extreme torque, bit hits, it all takes a toll. Enter Easton's XC One SS 29 wheelset. A specially designed single-speed hub with oversized bearings and custom freehub are mated to custom-extruded 23mm Easton aluminum rims and hand-built with high-quality, Sapim double-butted spokes and alloy nipples. Acoustically tuned, XC1 SS wheels feature uniform spoke tension for exceptional stiffness and strength that 29er riders will appreciate every time they hit the trail.

Nirve B1 Cruiser Bike $249.99 Nirve B1 Cruiser Bike. With its retro-styled steel frame the Nirve B1 cruiser bike looks like a prop straight out of a World War II movie. But when it comes to performance, the B1 is the real deal. Whether you're cruising behind enemy lines or cruising past the drive-thru line at the local fast-food eatery, the single-speed B1 is ready for takeoff on your next bombing run.

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