The document discusses shin splints, an overuse injury characterized by inflammation of the soft tissue between the knee and ankle. It outlines several potential causes of shin splints, including not warming up properly, training too hard or fast, running on hard surfaces, worn shoes, uneven surfaces, and biomechanical issues. It recommends resting, icing, elevating, anti-inflammatory drugs, massaging, and gradually returning to running at 50% of one's previous training distance and pace over several weeks to avoid re-injury.

2. You get up early to go running. You are out
on the city streets before anyone wakes up.
It's a ritual you look forward to every day.
You are enjoying the solitude. The rhythmic
tapping of your feet hitting the ground keeps
time to the music blasting from your
earbuds. You are training for a big race or
working toward a fitness goal and you can
tell you are making progress and bam! You
start to notice a dull pain in the early part of
your workout. Nothing major, it seems to go
away as you workout and might return as
you cool down

5. However, the next day and the day after that
the pain returns, dull at first but if you don't
heed it's warning it can become very painful
and cause you to stop your workout and lose
some of that precious progress. Either side of
the front part of your leg over the Tibia bone
is very tender and might even swell due to
inflammation. Sound familiar? You may have
a shin splint.
A shin splint is considered an over-use
injury. It is characterized by inflammation of
the soft tissue of the lower leg between the
knee and the ankle.

8. There are several causes of
Shin-splints:
• If you didn't properly stretch or warm-up.
• If you train too hard or too fast (My name is all over this one)
• Run or Jumping on hard city streets or other hard surfaces.
• Worn out or improper training shoes that don't offer enough
support. Going to your local running store and getting fitted for your
foot shoes are a must if you are going to train.
• Running on uneven surfaces that cause the foot to tilt and slant.
• Bio-mechanical issues such as an unbalanced muscling between the
posterior and anterior muscles of the leg or in some cases the feet.
Exercising your Tibial Anterior through toe raises will help this as
well as foam rolling and massage

11. What Can You Do?
• See your physician
• Rest
• Elevate
• Ice
• You can switch your workout to stationary bike or swimming
to maintain your cardiovascular performance level while you
rest the area.
• You can bandage or use a Neoprene calf sleeve to help ease the
pain.
• Anti-inflammatory drugs.
• Your running shoes should be specific to your foot type.
Flexible Pronators vs. Ridged Supinators.
• Massage can help by improving the flexibility of the muscles.
Shin Splints won’t happen when the muscle is supple.

14. If you have listened to your body and done
the above you should be able to return to
your work out in about 2 weeks. However,
you need to take it slow. Run on a flat surface
only. Do only about 50% of your pre-injury
training both in distance and pace. It will
take several weeks of gradual increases until
you are ready to push yourself past your pre-
injury training. Pushing it will only result in
more issues down the road. Before you know
it you will be enjoying that familiar cadence
of your foot fall against the path and be back
on tract.