Shin Splints: How to Avoid, Treat, and Train without the Pain

I've only been running for three years now, but the training and the hard workouts out on the roads have effected my legs in a big way. Shin splints have become a debilitating factor that has hindered my ability to train the way I would like to be training. From doing a little bit of research and finding that more and more younger runners seem to be suffering from this training induced injury, I'm here to give my fellow runners a bit of advice from the experts and some personal wisdom about how to avoid shin splints and train without the pain.
First, lets start with the definition of what shin splints are because not many know what they are. Shin splints are minor stress fractures that occur in the anterior portion of your tibia (that's the front of your shin). WebMD.com has found that 13% of patients that report having shin splints have been related to their running, and from personal knowledge, it's mainly in distance runners. To describe what the pain feels like in metaphorical terms (because I'm a writer and I LOVE metaphors), it feels like your shin bone is being pulled out of your legs by an invisible magnet. Now to give you the feeling that the medical professionals at WebMD.com have given: "dull, aching pain in the front of the lower leg. Some people feel it only during exercise; others, when they've stopped exercising."
Now that I've given you the down low on shin splints, I'm going to tell you how to avoid them entirely. Runner's World.com writer Christie Aschwanden in her article called "The Big 7 Body Breakdowns" writes "Shinsplints are common among new runners and those returning after an extended layoff. They're a sign that you've done too much, too quickly, Dr. Price says. Shinsplints strike runners wearing the wrong shoe or a pair with too many miles, and those with high arches or flat feet."
Personally, I wish that I had taken some of this advice before hand, but I'm stubborn (I'm a Leo, what do you want from me?) and I want to give it my all. However, learning from this injury and another sustained injury from last season of indoor track (laceration on the leg, nasty stuff), I realized that I shouldn't have been training through all of that. So If you want to be on top of your game, proceed with caution when you begin to feel those aches and pains in your shins.

Now........... for those of you who are like me and train through the pain (which I truly don't advise, not worth it) I'm going to teach you a skill that every runner should know, even if they themselves aren't suffering from shin splints. Taping your shins!Step by step, I will teach you the necessary skills to wrap your shins properly and with ease:

Materials:

• medical tape (thick adhesive tape)
• scissors
• pre-wrap (optional)
• towel
• ice bag

1. Before you start taping, make sure that your skin is clean and dry enough so that the tape will stay. I advise that if you are trying to tape right after a workout to of course shower and make sure that your leg/legs are completely dry.
2. Begin to cut strips of medical tape about 3-4 inches long. Continue cutting until you have enough trips to cover the surface of your shin. Count how many strips you have and cut that same amount again.
3. Now, begin diagonally taping from right to left with the first batch of strips all the way up one side of your leg. Make sure that as you are taping diagonally that you are pulling the tap across your leg as to keep the muscles wrapped around the bone (if you were to wrap tape around it, you'd cut off the circulation to your leg).
4. Take the second batch of tape and diagonally tape from left to right, going over the first pieces as to make large "X" shapes going up your shins.
5. Now cut two long pieces of tape to place along the sides of the "X's" as to keep them in place
6. If you plan on keeping the tape on for a long period of time to be able to walk around (or go back to exercising, which may be advised against by your doctor/trainer), take pre-wrap (thin medical wrap that you can buy in different colors and designs) and begin wrapping it all around the tape. Make sure that you only apply 1 layer as to keep from making the wrap too tight. Pre-wrap is light enough that is won't cute off the circulation to the rest of your leg, but it's strong enough to keep the tape and muscles in place.
7. The tape has now essentially become a large splint for your legs. If you are applying at home, take your towel, place it over the wrapping and put your ice bag on top.

You've now learned how to wrap your shins. Its time consuming and tedious work, so if you don't want to go through with this, then do your best as a runner to avoid shin splints at all costs.

Long may you Run!!!!

RESOURCES ON SHIN SPLINTS:

1. "Shin Splints Symptoms, Treatment, Recovery, and Prevention from WebMD." WebMD - Better Information. Better Health. Web. 13 Dec. 2011. http://www.webmd.com/fitness-exercise/shin-splints.
2. Aschwanden, Christie. "The Big 7 Body Breakdowns for Runners at Runner's World." Runner's World: Running Shoes, Marathon Training, Racing. Web. 13 Dec. 2011. http://www.runnersworld.com/article/0,7120,s6-241-285--13841-5-1X2X3X4X5X6X7-8,00.html.

The Best Time to Let the Lead Out... Winter!!!

In my few years of experience I've discovered something great about running... And that is that the best time to get a solid run in is during the cold weather months. Depending on where you live, you may find it easier to run in heat, but to truly get your mind set on the run and not on the bothers around you, the best way to go is cold weather running.
It may sound a bit crazy, but waking up earlier when the roads are quieter and less travelled makes for a great run as well. The feel of cold wind rushing against you will not only give you the physical drive to want to move for the sake of warmth, but the mental drive to keep moving forward; a sense of accomplishment. Especially knowing that you're walking out the door just as the sun is rising will give you something to look forward to.
I remember my first winter run last year and watching the sun rise over a fiery red sky. I have never seen anything more beautiful in my entire life. A warning to those who are first timers to the idea of leaving first thing in the morning: prepare yourself for that first breath of cold air. If you don't take time to stand out side for about 5 minutes, you could end up finding your way straight down on the sidewalk coughing up a lung from the soreness in your throat. Take it form me, It happened the first time I went out for a cold weather run. The shock of finding yourself winded in such a way is truly just about enough to bring you down to the ground, so proceed with caution. I recommend creating a routine of stretching and warming up with a light jog before heading out on either a heavy trail run or a long road run.
Aside from preparing yourself physically and mentally, the simple fact of the matter is that you must be weary of the clothing type you choose to wear before heading out. In an article from Runner's World.com by Amby Burfoot, he recommend doing the following to keep your body warm: "To stay comfortable in frigid weather, wear a microfiber shirt as a first layer, followed by a breathable windbreaker, gloves or mittens, and a hat. Begin by running into the wind, not with it, which will keep you from sweating too much. Sweat is bad in winter, as water robs heat from your body up to 25 times faster than trapped air does."
Now, from personal experience, always remember to wear brightly colored clothing if you intend upon getting out for a run early in the morning, especially if it is an early morning run.
A cell phone will come in handy if you plan for a long run out in the frigid weather to be prepared for any help you may need if you find that you have been hurt badly in any way (i.e slipping on ice and taking a spill). As a safety precaution to those who plan to run on the roads, and I hear horror stories of runners doing this in the winter all the time: if you're going to wear your headphones while running in the cold, never ever put on earmuffs or a hood sinched up so tightly that you can't hear and on coming traffic. Plow trucks are the main thing that you have yo be careful for, so pay attention to the road at all costs.
And finally, remember to eat a sensibly breakfast. Green tea or black coffee is the best thing to get you up and going and munching on an energy bar or having toast with peanut butter makes for a solid meal (at least in my experience) before a cold weather run. Jelly Belly Energy beans are also a great way to stay focused and alert for your run.
At any rate though, happy running and stay safe!!!