Shin splints ...........................................................................................
Shin splintsis a catch-all term for shin pain, usually caused by a slight separa-
tion between the shin muscle and the bone. You can develop shin splints
from doing more exercise than your body is ready to handle or simply from
introducing a new aspect to your training, such as wearing a new pair of shoes,
running downhill, or running on the beach when you normally run on asphalt.
To cure shin splints, back off for a few days. When you’re free of pain, start
back up gradually. Don’t increase your exercise time or distance by more
than 10 percent a week (see Chapter 10). Ice helps by reducing inflammation
and by dulling the pain. For shin splints, we recommend the ice massage
method described in the “RICE, RICE, Baby” section. Also, gently but deeply
massaging the area several times a day can help.
To prevent shin splints, strengthen your shin muscles so that they work more
in harmony with your calves, the muscles that operate in opposition to them.
Here’s one simple exercise: Stand on the floor or with your heels on the edge
of a stair, with your weight distributed evenly over the entire length of your
foot, and lift and lower your toes and the balls of your feet 20 to 30 times, as
shown in Chapter 14. Ask a trainer to show you some other shin exercises.
Stretching the calf muscles (see Chapter 6) also helps prevent injury to the
shin and ankle.
Also, be sure to replace your athletic shoes often so your shins don’t take a
pounding from lack of cushioning. We know one guy who solved his chronic
shin splint problem overnight by buying a pair of shoes with a slightly wider
heel. This seemed to suit his running style; a podiatrist or sports-medicine
specialist (or even a well-informed running store associate) can help you find
the solution that suits your style. If all else fails, your podiatrist may make
a special pair of inserts, called orthotics,to properly position your feet in
your shoes.
Achilles tendonitis ..............................................................................
Achilles was the mighty Greek warrior whose mother had dipped him into
the waters of the River Styx to make him invulnerable. The problem was, she
missed a spot: the point on the back of his heel where she held him. This area,
where the Achilles tendon connects to the heel, is a weak spot for just about
anyone who happens to stand or move in an upright position, especially run-
ners, walkers, in-line skaters, cyclists, and tennis players. When the Achilles
tendon becomes swollen, sore, or inflamed, you have Achilles tendonitis.
Chapter 5: This Doesn’t Have to Happen to You: Avoiding Common Injuries .........
