Shin Splints, What are They Anyway?

Anyone who runs, anyone who even exercises knows the pain called "Shin Splints". The discomfort may start at the front of the ankle joint, travel up the shin bone, and prevent foot flexion either during or after activity. You may notice tenderness, soreness, or pain along the inner part of your lower leg. But what is it and can this excruciating pain be prevented?

Medial Tibial Stress Syndrome, commonly referred to as "shin splints", is caused by "an overload on the shin bone and the connective tissues that attach the muscle to the bone." - {Mayo Clinic}

Symptoms:
- Pain over the inside lower half of the shin
- Pain at the start of exercise yet eases as exercise increases
- Pain returns after exercise and persists oftentimes for the next 24-48 hours
- Swelling and/or sometimes redness
- Bumps might be felt along the inside of the shin bone
- Pain when the toes or foot are flexed upward - {Sports Injury Clinic}

Causes:
An increase in physical activity, running/jogging, and overall exercise can lead to inflammation in the lower leg musculature. Some runners tend to pronate, roll excessively inward onto the arch, which can aggravate the tension as well. Weak ankles and a tight Achiles Tendon cause irritation in the lower leg as well.

Help, Fix It!!

RICE Method: Rest, Ice, Compress, Elevate. A common therapy for most sports injuries, this simple method proves effective when connective tissues, muscles, tendons, and ligaments get inflammed.
Relative Rest Method: 
- Choose cardiovascular activities that lessen impact compared to running. i.e. bicycling and pool running
- Apply ice packs post exercise
- Anti-inflammatory medications such as ibuprofen or naproxen
- Stretches isolating the calf muscle and muscles at the anterior location of the lower leg. This can be done by flexing and relaxing the ankle joint.
- Select a running shoe made for your foot shape and running style. Check out Road Runner Sports for their expert opinion and great selection.
- Be smart about where and how you run: Level, soft terrain; decrease running distance; decrease running intensity. Once pain decreases, work back up to a comfortable distance and pace.
The Tennis Ball Method: (my personal favorite!!) Simple simple simple. Sit so your leg is relaxed, releasing tension in your foot. Take a tennis ball or golf ball and begin rolling it lightly from the base of the knee down the anterior area of the lower leg, ending at the ankle joint. Continue in the reverse direction. Although this action creates discomfort, wincing, perhaps even a tear or two, the ball forces the muscles and connective tissue to relax under the pressure. By relaxing, blood flow increases along with oxygen and fluid circulation. Try this for 5-10 minutes before and after physcial activity. Follow up with ice and rest.

Remember!! If pain persists or increases, go see a professional. Most of the time shin splint pain will subside if the above suggestions are implemented. If pain shoots down into the foot or to the posterior area of the lower leg, seek medical attention!
Happy Pain- Free Running! 

Form!

After completing my 3rd race this Spring, I feel compelled to write about an observation noted throughout each race. There is some seriously ugly runners out there! Now wait wait wait, I'm not that rude- most runners are svelt, toned, and have faces fine enough to grace websites and newspapers. We're talking running form, people. It ain't pretty.

At this point in my life, my racing experience could probably go from "novice" to "intermediate". This experience gives my opinion a bit more weight than before, right? Well let me tell ya, in all my people watching experiences, I'm not sure if I have worn a more "ouch, how can that not give you horrible foot and back pain" look on my face than I have during my most recent jaunts.

So here it is, misguided people. Pay attention to your running form! It may be the simplest fix to chronic pain, lack of speed, and an overall goofy look. You can thank me later for this free advice.
1. Inventory your body parts

Sounds silly, huh? Did you think running was all about lower body? Think again, my friend.

- Shoulders & Arms: Keep them comfy and relaxed. They move according to your stride. Let them. They aid in balance and assist your body from over-rotating. Make sure your shoulders are over your hips in order to maxmize your center of gravity. No hunching or over-arching allowed.

- Hands: No tight fists here. My strategy is to keep the tip of my thumb and my index finger touching. This way, I ensure that my circulation isn't constricted and that there is no stress held in my hands.

- Head: Just as I explained in the shoulders and hips, keep the head directly over this imaginary line in your spine.

- Feet: Where your toes are pointing is where your body will follow. Keep them straight. No pigeon toes or duck feet, it'll throw off your alignment and land you at the chiropractor or worse.

- Ankle: Work on ankle flexibility by flexing and extending the joint while stretching out. This way, the heel won't feel stress when striking the ground during a run.

- Knee: Now here's the trick. If you're running a sprint, work on running with "high knees". If you're running long distances, work on running with lower knees in order to divert motion forward.

- Hips: Believe it or not, this is where all the action's at. The hips hold the major muscle group in the lower body together. Your pelvis is what decides your stride, knee height, joint flexibility, etc. So make sure to keep your hips straight forward and level while running. No awkward thrusting forward or tucking under becuase this could cause painful tightening of the TFL (hip flexor muscles). Not good.
2. Stride
Your stride includes the length at which your feet extend from your body and the frequency of your step. By paying close attention to how your foot is striking and leaving the ground, you'll gain a better understanding of how to utilize what you have.
- Stride length: If your stride length is short, your energy is diverted to more of a bouncing action rather than a forward motion. Push forward more and you'll find it doesn't take much more energy to do so.
- Frequency: Normally, around 92 footsteps per minute is what most runners aim for. Go for a run and start counting. Adjust accordingly and you'll find a much happier balance of foot strike and stride length. You may even improve your time!
3. Loosen Up!! (geez!)

Ever watched professional marathon runners? Do they appear to be completing calculous in their heads without a calculator? No!! And neither should you! Acheiving the right amount of looseness in your form will leave you with less soreness in your muscles as well as those nasty frown lines on your forehead.

Think of your body like a spring. Springs work because they have just the right amount of tension to keep a mechanism from collapsing but just enough flexibility to get the job done. By keeping your head, shoulders, and hips in a straight line, you're maximizing the efficiency of this spring to propel you forward. (Technically, springs transform "potential" energy into "kinetic" energy. If you'd like the full meal deal on this, click here.)

So there you have it. Keep your head held high (eyes forward), feet in line, and form good and loose. But not too loose! This way I won't feel sympathy pain for your horrible form when I pass you in my next race.

Take It Outside!

It's official. You may no longer use the weather as an excuse to get out of a good, healthy, outdoor workout. By now you've either had your fill of people watching at your local fitness club or added another 10lbs on top of your winter weight due to a lack of membership to said fitness club. No more get-out-of-fitness-free card!! Get outside!!
Here are some of my no-fail, no-fuss recommendations.
1. Plank Pose

Yep, I realize that I've mentioned this move before. But come on people. How much simpler can I get?
Start in the prone position (on your tummy). Pick up your hips, shift onto your toes and forearms. Keep your forearms parallel- no clasping hands together. Don't allow a sway in your lower back- hips up, abs tight!
Hold this position for 20-30sec at a time.

2. Walking Lunges

With so many variations to this move, I decided to go with the old-faithful walking lunge. This move tones your quads, hamstrings, glutes, and core. Kick it up a notch by holding a 10lb weight out in front of you (like a steering wheel). This simple upgrade brings in your deltoids, biceps, and triceps. I love multi-tasking. Repeat 20 full steps forward, then turn around for 20 steps back.

Start with good posture: Shoulders back, core tight, feet together.

Extend hands out in front of you for balance. Step forward with your R foot, bend R knee and L knee simultaneously. Keep your shoulders over your hips- don't lean forward or backward when bending legs. This will keep your core engaged.

Now step forward with your L leg (in a walking manor from Step 2). Repeat the same movement with knees bending at 90 degree angles.

*Note: Try to keep the knees at 90 degree angles (see above images). This will ensure the safety of your knee joints. Never allow your front knee to extend in front of the front toe, ouch!

3. Quad Dips

Tone those thighs! Use a park bench or picnic bench (free equipment!).

Begin by standing in front of a park bench. Place your R foot back onto the bench (90 degree angle). Extend arms in front for balance.

Balance on your L leg, lowering straight down- shoulders over hips. Keep your L knee from jutting out over the toe. Once in the ending position (at left), push through the heels back into the starting position. Repeat this move 10 times, then switch legs.

4. Bench Jumps

Jumping exercises falls into the Plyometrics school of exercises. Great for balance, core training, and muscle tone. A 10" height is a good starting off point. Benches are usually between 12-16". 20 of these jumps should do the trick. Not enough for a good burn? Find something else demanding a higher jump. 24" does the trick for me!

Ah, yes. Another "keep it simple" move. Start with bent knees, tight core, hands extended for balance. Stand approximately 6 inches back from the bench.

Hop forward onto the bench with knees bent. Shift hips forward to stand straight up. Step backwards onto the ground into the starting position.

5. Rent a Puppy!!

How much more fun can it get? I'm sure you know someone with an active dog in case you don't own one. No? Go to your local humane society and they'll let you take the pooch of your choice out for a jaunt. Community service= two birds, one stone. Awesome.

Oh wait, and youre exercising too!!!

*Kudos: Thank you to my wonderful hubby-to-be for your amateur photography. Your support is much appreciated!

Lunges = Lovely Legs

Legs, Legs, Legs. Short like tree trunks or long like string beans, most likely you attempt a workout to improve their appearance as we approach the seasons requiring less clothing.

Here's the question, "Are you happy the results?"

Those of you with "trunks" may envy those with "stems" and- believe it or not- vice versa. But here's the deal: there are exercises we can all do to create a more stream- lined, toned, mini skirt ready you.

So here it is. Three exercises that, if performed correctly and approved by your doctor, will undoubtedly induce lingering stares and an extra trip to Nordstrom for those 4" sling backs you know you've been craving.

1. The Lunge. Oh yes, the classic walking lunge. (Or pendulum lunge, or squatting lunge, etc) Once you've mastered this one, let me know. There are a TON of spin offs on this classic no-fail move.

2. The "Wall- Sit". If you don't have an exercise ball, then try any kind of sports ball i.e. basketball, soccerball, volleyball, dodgeball. This not only works the glutes and quads like in the lunge, but also works the thighs, calves, and hamstrings as secondary muscles. Score.

3. Calf Raises. No, these aren't your old school calf raises. Stand with your toes on a board or a stair. Stand up on your tip toes and hold for 3 seconds, then relax your feet and allow your heels to drop below the step, then repeat.

* Hint: follow this exercises with 2 additional tweaks- stand in "1st postion" ballet style and repeat the exercise. Then, stand with your toes pointing towards eachother and heels apart, sort of cock-eyed. These three exercises will work all major muscle groups in your lower legs.