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R
ememberthat old children’s IT BAND SYNDROME — The Ilio- of the shin (medial). Lateral pain typi-
song about the foot-bone tibial Band is a thick connective fascia cally relates to overtraining and can be

that’s connected to the shin that wraps around the outside of the relieved by rest and ice; this pain is clini-
bone and the shin bone that’s
knee and runs to the outside of the hip. cally not considered shin splints.
connected to the knee bone and the knee Inflammation and pain can be felt any- Medial shin splints are character-
bone that’s connected to the hip bone? where along the tract, but is most com- ized by burning or sharp pain on the
Well, turns out that anatomy lesson was mon at the connective points—on the inside of the shinbone (tibia) and effect
pretty much on target and, at least for
knee or in the butt and hips. Noticing a the connective tissue and muscles as
runners, it all starts with the first point pattern? When this band is stretched or well as the bone itself. In extreme cases,
of contact, the foot hitting the road.
strained out of its proper biomechanical shin splints can lead to stress fractures
How the foot strikes the ground MOST COMMON
alignment, you’ll see a problem.
in the tibia, which is extremely painful
when running and how much flex there Relief: Massage, ice and stretching and can require a much longer recovery.
RUNNING
is in the foot and arch affects the move- will help loosen strain in the IT Band. Relief: Medial shin splints also ben-

ments of the shin, knee, femur, hip, lower Foam rollers work wonders for this in- efit from rest and icing to bring down
back and even neck.
jury, despite the discomfort during the swelling. (No magic bullets here, just INJURIES
Not all of us runners have perfect rolling. If you run on a cambered road, take it easy.) Over-pronation of the feet
biomechanics naturally (in fact, less than make sure you aren’t always running in is also a risk factor for developing shin
10 percent of runners do), which means one direction (people who run a loop on splints, as inward rotation of the foot
we rely on support from footwear. The an uneven road will often suffer this in-
and ankle pull the muscles on the inner THAT CAN BE HELPED
good news is that most run footwear jury on the left leg, or the one that is al- shin away from the tibia bone, adding WITH THE RIGHT PAIR OF
companies have biomechanical experts ways downhill). Again, ensure you have stress to that high-impact area. Overly
on staff that spend their days designing the proper support in your footwear, as worn shoes can also aggravate the prob- SHOES
shoes that correct extraneous movement wearing shoes that allow your foot to lem, as decreased cushioning means the By Christy Lynn
in the feet which help align people with pronate will cause your whole leg to fall
shoes are not absorbing as much of the or simply by ensuring you are wearing
all types of gaits and natural biomechan- out of alignment, therefore stressing all shock, which is therefore transferred to shoes with the proper amount of built-in
ics into the proper positioning.
of these connective tissues and ligaments.
the bones and joints of the feet and lower stability.
Five of the most common running RUNNERS’ KNEE — Clinically legs. New shoes might be a consider- ACHILLES TENDONITIS — Similar
injuries can be at least partially linked to known as patellofemoral knee syndrome, ation.
misalignment of the body, and similarly this injury refers to pain in the area un- to plantar fasciitis, Achilles tendonitis
can be relieved with proper attention to derneath the kneecap where the joint As with all sports-related injuries, refers to an inflammation or tear in the
check with a physical trainer or medical Achilles tendon, which connects the back
your unique biomechanics and the shoes connects the patella (knee cap) to the fe- professionals if problems persist.
of the calcaneous bone of the heel and
you wear to assist it.
mur (thigh bone). Pain can be acute or
Here’s a run-down of those injuries chronic and worsens with use.
the calf muscle. Problems often result
and solutions to the problem:
Relief: Rest and ice are the best from tightness of the calf, which cause
PLANTAR FASCIITIS — Refers to relief for runners’ knee, especially for Editor’s note: Christy Lynn spent two undue strain on the tendon. Pain is most
years working in specialty running stores often felt at the connection point to the
the inflammation of the plantar fascia, a immediate relief. Biomechanical mis- heel, which can become incapacitating if
thick band of connective tissue that con- alignment can be the root cause of knee in New York City and Vancouver, B.C.
nects the calcaneous (bone) of the heel trouble and can sometimes be corrected before joining a specialty running com- swelling and inflammation set in.
to the base of the toes. The tissue is like with properly supportive shoes, orthot- pany as a technical representative. She Relief: Temporary relief can come
a rubber band and can be overstretched ics, or a change in running technique and then became a biomechanics guru, trav- from raising the height of the heel to
between the two points. Pain is typically form. Heavy heel striking can exaggerate eling across western Canada educating lessen the strain on the Achilles tendon.
Heel lifts and/or orthotics can be added
felt in the heel and is often worst in the pressure on joints, thereby aggravating runners and running shops about how
mornings when it is tightest; it can be the problem, so it may be time to exam- footwear affects natural biomechanics to shoes. Consider avoiding minimal-
caused by overuse or improper support ine your gait and soften your stride.
and can be used to relieve and prevent ist shoes or shoes with a very low heel-
through the arch of the foot.
SHIN SPLINTS — Medial Tibial some of the most common running in- toe drop if you have this injury, as such
Relief: The easy answer is to add Stress Syndrome, popularly known as juries. She now works in the family pub- footwear will increase the stretch of the
Achilles tendon and aggravate the prob-
support to the arch and relieve the over- shin splints, is one of the most common lishing business, but still loves to run
stretched tension created in that liga- injuries, especially for athletes rapidly and in her spare time keeps tabs on all lem (average is 10-12mm, minimalist
ment. This can be achieved with orthot- increasing their training. There are two the new changes and developments in shoes are between 0 and 4mm drop). Ic-
ics or insoles added to shoes to increase kinds of common shin pain: on the out- the running world.
ing, resting and stretching will also help
contact through the center of the foot,
side of the shin (lateral) and on the inside
relieve symptoms.

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Omer&Bob’s Sportshop
20 Hanover St. - on the mall
Lebanon, NH 03766
Available in: Randolph 728-7100,

Sharon 763-8000 and Wilder 295-7333
603-448-3522 • info@omerandbobs.com
www.giffordmed.org

MAY 2014
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