Apparently, shin pain is very common amongst runners, walkers and the hybrid of the two, race walkers. It could stem from, take your pick:
tight muscles
weak muscles
flat feet
stress fractures in the bones
shoes with too high a heel
inflexible shoes
running a longer distance
running faster
running on a hard surface
So, that'll be easy to figure out what causes my particular version of shin pain! Part of my specific problem is that I think the eggbeater stroke for treading during water polo may make it worse.
But I am not going to stop playing water polo or trying to run for short distances slowly, so for each problem, I will work on solutions. I already practice some of the tried and true strategies for preventing shin pain, i.e.,
√ Warm up walking at a slower pace at the beginning of each run.
√ Cross train, i.e., biking or swimming, once or twice a week.
√ Increase speed and distance gradually (or not at all, in my case).
The following activities need to started right away:
• Loosen up shin muscles by doing ankle circles and toe points several times a day. (Just did this.)
• Stretch your shins, calves, and achilles tendons after every run. (Next time.)
• Perform exercises to strengthen calves and shins. (I need to make up a list and create a time every day to do these. My favorite that I have found so far is walking on your heels. Note: This is not the same as walking in high heels, something I never do.)
Hopefully, with all this attention, my shins will get looser, stronger, and able to leap tall buildings in a single bound!
No comments:
Post a Comment