Running & Overcoming Shin Splints

Runners often find that leg pain reappears with the return of good weather. One of the culprits? Tibial periostitis.

This pain, which manifests as a burn in the tibia, and more specifically the anterior tibia muscle, begins slowly and often increases with training. It is relieved – but rarely fully cured – with rest, ice or anti-inflammatories.

What causes tibial periostitis?

Periostitis makes little distinction between the Sunday runner and the marathon runner. Athletes of all levels suffer from this sneaky illness, triggered by several factors:

  • Running technique;
  • training management;
  • The type of shoes;
  • Running posture and biomechanics.
First step: Postural and biomechanical assessment

The postural and biomechanical evaluation makes it possible to determine if the runner’s muscle is in a position of stress. The job of licensed practitioners, including physicians, podiatrists, chiropodists, chiropractors, and physical therapists, is to make sure that this muscle does not force too much or incorrectly.

Since the tibial muscle is linked to the plantar arch, the practitioner must study alignment, pressure points, target imbalances and asymmetries. In this case, it is precisely the excessive pronation, that is to say the movement of rotation of the foot inwards, which must be controlled to limit the impacts and avoid pain.

Second step: Choosing the right custom orthotics

Custom orthotics – not to be confused with off-the-shelf insoles – are designed through your unique biomechanics. In particular, they have been designed with a more flexible internal arch where the corrective bevels provide the essential postural alignment and control movement. Stress is thus reduced, making it possible to avoid repetitive injuries linked to tibial periostitis.

Third step: Start training…gradually.

To avoid reconnecting with this injury on your first outings, make sure you go gradually. Listen to your body: take the time to warm up and pay attention to the signs of pain, there is no point in stubbornly running while thinking you can tame the pain. Give yourself time to rest.

Additionally, avoid training on unusual surfaces like sand, or hard surfaces such as asphalt. Choose the right shoes , and change them if they show signs of wear. On average we should be changing our running shoes after 725 kilometers.

If the pain returns, stop your workout, apply ice, and make another appointment with a professional.

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