PrintHave a question about your routine or anything fitness-related? Send it Raphael’s way at askraphael@ediets.com.
Hi Raphael,
I like your Web site — very informative and motivational. I have several questions: I work out every day except Fridays. During the week, I generally run a minimum of 5k, use the elliptical machine for 1 hour, and perform lots of push ups, sit ups and squats. I also perform Pilates once per week using a Pilates machine.
I believe I have developed a shin splint. What would you suggest to prevent it from getting worse and what will allow me to still work out every day? Also, how can I improve my speed in running? Lastly, are performing full squats harmful?
Thanks very much for your advice in advance. Cheers — Dee
Dee,
I’m glad you enjoy the eDiets Web site! It sounds like you love to work out, but one must be cautious with shin splints so I’ll provide some background on the condition as well as some recommendations. However, first and foremost, one should always go to their physician for a professional assessment of any health condition.
Shin splints can best be described as inflammation and pain that occurs on the front of the lower part of the leg. The most common result is inflammation of the periosteum of the tibia. It’s a sheath that surrounds the bone. Symptoms include pain and a lot of tenderness over the inside of the shin.
It’s very important to note that for someone like yourself who likes to exercise a lot, shin splints are usually caused by an overuse injury. Other likely causes are tight calf muscles, weak shin muscles, running or brisk walking on hard surfaces, or feet that tilt inward (pronates) or outward (supinates) when running. What takes place with any of these factors is they cause your front lower leg muscles to work harder to achieve foot stability. If one has significant body fat to lose and also has one or more of the factors above, even more stress is caused.
If the pain is severe, I recommend not only seeing a physician but also a full week off from exercise. The last thing you want to do is to continue to run on painful shin splints. After a week off, ease into your program with less time and intensity for a week or so.
Concerning your workouts, make sure you’re stretching the calves before and after each workout. Also, make sure that your strength-training program includes calf raises and the anterior tibialis raise.
To perform the latter exercise, let your legs hang off the end of a flat bench while you’re sitting on the bench. Place a dumbbell between your feet. Pull your toes up toward your shins and back to the starting position and keep your hands on the side of the bench for support. Perform 10 controlled repetitions.
I recommend performing three sets of calf raises and three tibialis raises on three alternate days per week. Combined with many of the calf stretches that you’ll find on the eDiets Virtual Trainer (on the fitness section of the site), you’ll be good to go. As an added stretch, you can also gently sit back on your heels with the tops of your feet flat on the floor. Again, do this gently. Slightly lean forward while performing the stretch.
Make sure to also invest in high quality running shoes. This investment will pay big rewards for you. Many times, people have inferior shoes that tend to make matters worse and can even be the catalyst for the initial injury.
Try to alternate days for the elliptical and running workouts as well. This will allow you to strengthen the area without overusing it on runs. By the time you read this, if you’re still are experiencing pain, make sure to ice the area for 15 minutes twice a day.
As for improving your running speed, once your shin splints are fully healed you can use a stop watch on your runs and decrease your time slightly each week. Try to shave about one minute off your standard time. The following week, shave another 30 seconds to one minute. After 30 days, you’ll find that you improve your runs by four minutes or so and that’s quite good.
Although the progress isn’t linear, you’ll find that after three months you would have made great progress.
In regards to your last question about full squats… full squats are very controversial and I find that most people injure themselves with improper form as opposed to squat depth. However, a detailed analysis on my part would take a lot more time to explain the intricacies. To keep it simple, I recommend squats to parallel or just below parallel with precise exercise form.
Dee, thank you so much for submitting your question, and I hope the shin splints heal soon and that you achieve your fitness goals. If you decide to join eDiets, please stop by my Exercise and Fitness support board and say “hello.” I’m always happy to answer questions for members on my support board.
Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.
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