There are several injuries and annoyances that are common for anyone that runs. One prevalent injury especially for new runners is shin splints (tibial stress syndrome). If you feel a dull throbbing pain in the front of your lower leg along the shin bone which can be accompanied by mild swelling, you probably have shin splints. In general, shin splits are caused when excessive force irritates the shin bone and the connective tissues that attach your muscles to the bone. A sudden increase in intensity of running is a major culprit, which is why we started out gradually. Other factors that can cause shin splints are running downhill, running on a hard surface (concrete), and running in worn out shoes.
Treatment:
I know from experience, SHIN SPLINTS REALLY HURT! If you've been suffering with shin splints, what can you do? The best treatment is ice and ibuprofen. Ice the affected area for 15 to 20 minutes, four times a day and take an anti-inflammatory like ibuprofen. Elevating your leg above your heart will also reduce swelling. If your symptoms don't go away or get worse, you may have to take time off to heal.
Prevention:
There are several things you can do to prevent this injury from reoccurring. First, make sure your shoes are in good shape--that they have adequate support and padding. Second, don't do too much, too hard, too soon. Take it easy to start and ramp back up slowly. Third, avoid hard surfaces if possible. If you have access to a high school track, that's perfect. A grass field isn't bad either--watch out for gopher holes, though! Finally, if you have to run on the sidewalk, avoid jumping off and on the curb. Run around to the nearest driveway if you have to. It may not seem like much, but jumping down those six inches adds a lot of stress on your leg.
Once you're feeling better, LACE UP!
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