THE BANE OF RUNNERS EVERYWHERE 3 FREQUENTLY ASKED QUESTIONS ABOUT SHIN SPLINTS
The cooler fall afternoons beckon joggers everywhere to lace up their running shoes and hit the streets and trails. But cooler temperatures won’t make your running experience any better if you’re dealing with shin splints. This common bane of runners and joggers everywhere is characterized by a dull pain concentrated along the tibia bone in the lower leg. Even if you can’t feel the pain all the time, you should feel it when you press on the affected area. WHAT EXACTLY IS HAPPENING WITH SHIN SPLINTS? The pain associated with shin splints is caused by continual stress on your lower leg bones and the tissue connecting them to your muscles. This stress causes the connective tissues to become inflamed and painful to touch. Some common causes include ill-fitting running shoes, forgoing proper warm ups and cool downs, and increasing your running distance too quickly. HOW CAN I TREAT SHIN SPLINTS? While icing and anti-inflammatories may help in the short term, active rest is what’s really going to get you through. Find ways to exercise that don’t impact your lower
legs, such as swimming or cycling. Normal recovery times can vary between three and six months. The healing process is complete when the strength and flexibility of your injured leg matches the uninjured one, and you can jog and press on the injured area without any pain. HOW CAN I PREVENT SHIN SPLINTS IN THE FUTURE? Decreasing the risk of shin splints is all about lessening the impact running has on your shins. Get a new, better-fitting pair of shoes with more cushion in the insoles. Warm up your calves and hamstrings, and strengthen your core and hip muscles. Run on softer surfaces, maintain a healthy body weight, and up the intensity of your runs slowly but steadily. If these lessen the impact, they probably work as shin splint prevention. If shin splints are left unchecked, they can lead to stress fractures in the tibia, which require a much longer recovery time. If the pain in your lower leg is increasing, get an X-ray to confirm whether your shin splints have evolved into a stress fracture, and give Campus Commons a call.
TAKE A BREAK
TOMATO SALAD WITH HORSERADISH
Inspired by Food & Wine Magazine
INGREDIENTS
• • • •
1/4 cup mayonnaise 1/4 cup buttermilk
2 tbsp prepared horseradish Salt and black pepper, to taste
• 2 1/2 lbs. heirloom and cherry tomatoes, roughly chopped • 2 scallions, thinly sliced
DIRECTIONS
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1. For the dressing, whisk together mayonnaise, buttermilk, and horseradish in a mixing bowl; season to taste.
2. In serving bowls, arrange tomatoes and top with scallions. 3. Lightly drizzle tomatoes and scallions with dressing and serve.
916-927-1333 3
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