By Ted Spiker

 

Your calves and shins may not have the complex construction or delicate reputation of your knees and feet. But that doesn't mean they're indestructible. In a recent survey of 14,000 injured runners, sports podiatrist Stephen M. Pribut found that calf pulls were the second most common complaint, with shinsplints coming in fourth. These injuries outranked Achilles tendinitis, heel pain, even lower-back pain. Why are they so common? Anyone who runs on hard surfaces, trains in worn-out shoes, rapidly jacks up mileage, or neglects stretching and strengthening the lower leg is at risk, says Pribut, who treats runners in Washington, D.C.

To keep your lower legs healthy, it helps to understand how they work. Your calves lift the heel about 1,500 times per mile, and your shins support the arch, raise the toes, and absorb impact. Because the propulsive motion of running works the rear of the leg more so than the front, muscle imbalances are common among runners. You've probably heard this about your hamstrings and quadriceps, and the same is true with your calves and shins. As a result, runners typically have overworked, tight calf muscles and weak shin muscles. This can lead to four specific lower-leg injuries--calf pulls, shinsplints, stress fractures, and compartment syndrome.......