Shin Splints! Are They Avoidable?

One of the most common injuries that runners suffer from is shin splints.  Shin splints can be a very painful experience, but it is fairly avoidable and very manageable.  What causes the pain is an overloading of the tibialis anterior muscle and the connective tissue that connects this muscle to the bone.  The tibialis anterior muscle connects to the outside of the shin bone, and plays a crucial role in keeping the foot stable while walking and running. 

            Because it is an overuse injury, shin splints are most often treated with “RICE” therapy – that is rest, ice, compression, and elevation.  Resting is most important, because further exercise will only further aggravate the condition.  Icing the area, as well as taking over-the-counter pain relievers such as ibuprofen will help to relieve some of the pain associated with shin splints.  Compression with a sock or specialized compression sleeve, as well as elevating the leg while resting will help as well. 

            In addition to RICE therapy, check the shoes you’re wearing when you get the shin splints.  If you’re running, look at your running shoes.  Do they fit properly?  Are they heavily worn on the bottoms?  Do they support your feet well?  If you’re walking when you get them, are you wearing proper walking shoes?  Sometimes wearing thin sandals while walking long distances can give you shin splints quickly. 

            Shin splints may be painful, but know that they are usually only temporary.  It is no reason to give up the morning walk or run.  One way to prevent getting shin splints to add strength training to your exercise routine.  Strengthening the muscles of the calves can help prevent ever getting shin splints, as these muscles help to balance the activity of the tibialis anterior during gait.  Also, wearing the proper shoes will help give your shins extra cushioning, preventing some of the impact that causes shin splints.  Adding low impact exercise will also help lessen the burden on your body in general.  Try mixing in swimming or biking to your exercise routine, or some low impact aerobics.

            As with any injury or pain that you’re suffering from, it’s important to tell a doctor about it if it doesn’t go away with rest, ice, compression, and elevation.  If the shin pain develops after a fall or other impact, a doctor will need to take x-rays to rule out a stress fracture or other type of injury.  

Central Florida Foot and Ankle Center
101 6th St Nw
Winter Haven, Fl 33881
Phone: (863) 299-4551
www.FLFootandAnkle.com

Are You Drinking Enough Water?

We all know we’re supposed to drink plenty of water, but how much is enough? Various studies have been conducted on the question, but the only consensus has been that water is vital to normal function. Our bodies, on average, are composed of around 60% water, making it the most abundant chemical of the human body.  Water is vital to virtually all of our bodily functions, making it critical to replace the water lost every day.  On average, we lose about 1.5 liters of water per day from urine output, as well as another liter from breathing, sweating, and other bodily functions. 

            One theory of how much water we should drink comes directly from this calculation.  The idea is to replace the water that we lose, approximately a liter and a half.  Another approach to this idea is the general rule of drinking eight 8-ounce glasses of water per day.  This is sometimes referred to as the 8x8 rule.  Still another idea is to follow daily recommended values for water.  These values are about 3 liters per day for men and about 2.2 liters per day for women.  This amounts to about 13 cups per day for men and about 9 cups per day for women.

            Of course, the amounts for all of these explanations are adjusted based on various factors, such as activity level, climate, health conditions or illness, and pregnancy.  For exercise lasting 20-30 minutes, an extra cup or two of water is necessary to replace fluid from sweating.  For longer exercise programs, especially those lasting over an hour, more fluid is needed.  Drinks with sodium and potassium are recommended, as these electrolytes are also lost in great numbers during extended periods of exercise.  Drinks such as Gatorade, Powerade, Vitamin Water, or any other drink containing electrolytes will do.

            In warmer climates or in altitudes of over 8,000 feet, additional fluids are necessary.  Pregnant women will also have an increased demand for fluids, as well as those with a cold or flu.  Symptoms such as diarrhea, vomiting, and fever will increase the body’s need for water as well. 

            Though water is usually the best choice for staying hydrated, other fluids will do as well.  Sports drinks and juice will count towards the daily water intake, as well as soda and coffee.  Even beer and wine will count, though these should not be used as replacements for water. 

            Waiting until you’re thirsty to drink water may not be the best way to keep hydrated.  In fact, your body’s signal that you are thirsty is already a sign that you are dehydrated.  The best way to stay hydrated is by drinking a cup of water with each meal, as well as a cup in between in each meal. 

            A good way to judge whether or not you are getting enough water is to pay attention to your urine.  A healthy person’s urine is clear or light yellow.  If you’d like more help on getting the proper amount of fluids in your diet, you can talk to your doctor or a certified dietician.  

Central Florida Foot and Ankle Center
101 6th St Nw
Winter Haven, Fl 33881
Phone: (863) 299-4551
www.FLFootandAnkle.com