Judo, Running, Shin Splints & How To Prevent Them.

Understanding Shin Splints: A Guide for Judokas Who Run

Many judoka incorporate running into their training regimen to enhance cardiovascular fitness and boost overall endurance. While running can be beneficial, it also presents risks, particularly the development of shin splints. It’s essential for those who enjoy running (I don't but each to their own), especially judo practitioners, to understand what shin splints are, how they occur, and how to prevent them.

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What are Shin Splints?

Shin splints, medically known as Medial Tibial Stress Syndrome (MTSS), refer to pain along the inner edge of the shinbone (tibia). This condition often arises due to the impact forces associated with running. When the muscles, tendons, and fascia surrounding the tibia experience excessive stress, pain can develop. Judokas who are not accustomed to running may especially face this risk when adding running to their training routine.

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Anatomy Involved

To fully understand shin splints, it is helpful to consider the anatomy of the lower leg. The primary bones involved are the tibia and fibula. The tibia is located on the medial (inner) side, while the fibula lies on the lateral (outer) side of the lower leg. Several muscles play key roles in functioning during running:

• Gastrocnemius: Upper calf muscle
• Soleus: Lower calf muscle
• Tibialis Anterior: Located in front of the shin
• Plantaris: Assists with plantar flexion
• Tibialis Posterior: Supports the arch of the foot

These muscles can become overworked and fatigued, leading to pain where they attach to the bones of the lower leg.

Causes of Shin Splints

Understanding the underlying causes of shin splints helps in prevention. There are two main contributing factors:

1. Biomechanical Inefficiencies: Poor running form can exacerbate the risk of shin splints. Major biomechanical inefficiencies include flat feet and over-pronation, where the foot excessively rolls inward upon impact. This rolling can strain the tibia, pulling the muscles and tendons away from the bone.
2. Overload or Training Errors: Sudden increases in activity can overwhelm the muscles and tendons, leading to shin splints. Factors contributing to this issue include:
   • Running on hard surfaces like concrete
   • Rapidly increasing exercise intensity or duration
   • Wearing worn-out or ill-fitting shoes

Prevention Strategies

Preventing shin splints requires a multi-faceted approach. Here are effective strategies for judokas:

• Focus on Running Form: Proper biomechanics are crucial. Seek a gait analysis and consider working with a running coach to optimize your running form.
• Choose Proper Footwear: Investing in the right gear can significantly impact your performance and reduce injury risks. Consult a podiatrist for a fitting and advice on selecting shoes that cater to your foot type and running style.
• Warm-Up Effectively: Engage in a thorough warm-up before running. This preparation increases blood flow and reduces stiffness in the muscles and tendons, making them more resilient to the stress of jogging.
• Strength Training: Conditioning the lower leg muscles can enhance overall stability and reduce injury risk. Specific exercises like calf raises, toe-ups, and heel walking can strengthen these areas.
• Maintain Flexibility: Flexible muscles lessen the likelihood of injury. Incorporate regular stretches targeting the lower legs to maintain muscle suppleness and avoid overstretching.

Dealing with Shin Splints

If shin splints do occur, immediate action is essential. Rest is critical during recovery. Ice the affected area to alleviate pain and swelling. While ice can help, it does not address the underlying causes. Consulting with a sports therapist can provide assistance in healing and recovery.

Physical therapy techniques, such as applying heat and massage, can be highly beneficial. Massaging the affected area both before and after activities can enhance blood flow and expedite the healing process.

Once pain subsides, transitioning to rehabilitation is crucial. Focus on regaining strength, power, endurance, and flexibility in the compromised muscles and tendons.

Explore comprehensive strategies and treatments by looking into the “7 Step Shin Splints Treatment System” found at Stretch Coach.

By understanding shin splints and proactively implementing prevention strategies, judokas can enjoy running without lasting discomfort. Proper preparation and care not only enhance performance on the mat but also during your runs. With informed training, you’ll ensure that shin splints do not interfere with your judo journey. Prioritizing both running and judo efficiently will lead to improved athletic performance and overall wellbeing.

Enjoy
Sensai
Richard
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