I am a runner myself. Running is a special sport because all you need are your shoes and you’re off. The different conditions provide the runner with different challenges, without the need for extra equipment. Running a big hill, or a long distance early in the morning are very different experiences. But the common denominator with all the variations a runner can experience are the shoes. Runners have to make sure that the shoes they buy are Podiatrically correct and provide their foot type with the best control and biomechanical support available. If a runner’s shoes aren’t providing optimal support, a variety of functional problems can present, one of which is shin splints.
Most runners are familiar with shin splints; the pain and tenderness that occurs in the front of the lower legs that can be slow to heal. However, you don’t have to be a runner to have shin splits. Tibial shin splints are very common and affect both recreational and trained athletes. The pain in the lower leg is caused by an overload on the shin bone and connective tissues. Shin splints may also cause mild swelling. Athletes that engage in a lot of running or jumping are as risk for shin splints. You can also overload your shin bone by training too hard, too long or using improper training techniques.
What is the treatment for shin splits? The number one recommendation is rest. Although you do not have to give up your favorite sport, it is a good idea to switch to a lower impact sport such as swimming while your shin splints are healing. Other shin splint treatments may include applying ice and over-the-counter (OTC) pain relievers in the early stages. A foot and ankle specialist can help treat your shin splits by determining the cause of them. It should be noted that shin splits are not a diagnosis but a description of symptoms that could be from several causes such as problems of the muscle, bone or the attachment of muscle to the bone. Therefore, it is important to visit your doctor for an examination. In addition, if your pain is persistent and does not respond to rest, you should call and schedule and appointment for consultation and evaluation.
Another issue that runners deal with is pronation. Pronation is a term that describes the collapse and “outward” positioning of the heel in relation to the ground. This happens with collapse of the structure called the Subtalar joint. This is the joint that is directly under the ankle joint and connects the Talus (ankle bone) to the Calcaneus (heel bone).
An excellent video and graphic of pronation is in the August 2004 issue of Runner’s World. The videos are here for you watch and understand.
Normal Pronation: The outside part of the heel makes initial contact with the ground. The foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called “pronation,” and it’s critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.
Overpronation: As with the “normal pronation” sequence, the outside of the heel makes the initial ground contact. However, the foot rolls inward more than the ideal fifteen percent, which is called “overpronation.” This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.
Underpronation: Again, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than fifteen percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot.
Basically the foot is not functioning in the optimal position to transfer the motion forward. So compensation occurs and joints suffer over time and slowly become arthritic. It is important to prevent this from happening. Early intervention is very important! A simple visit and weight bearing xrays will diagnose the condition and begin the process of prevenative care that will provide you with years of happy healthy running.
Just remember, one more light pole!
Run for Life…
