What Causes Shin Splints?
A primary culprit causing shin splints is a sudden increase in distance or intensity of a workout schedule. This increase in muscle work can be associated with inflammation of the lower leg muscles, those muscles used in lifting the foot (the motion during which the foot pivots toward the tibia). Such a situation can be aggravated by a tendency to pronate the foot (roll it excessively inward onto the arch).

Similarly, a tight Achilles tendon or weak ankle muscles are also often implicated in the development of shin splints.

How Are Shin Splints Diagnosed?
The diagnosis of shin splints is usually made during physical examination. It depends upon a careful review of the patient's history and a focused physical exam (on the examination of the shins and legs where local tenderness is noted).

Specialized (and costly) tests (for example, bone scans) are generally only necessary if the diagnosis is unclear. Radiology tests, such as X-rays, bone scan, or MRI scan, can be helpful in this setting to detect stress fracture of the tibia bone.

What Is The Treatment For Shin Splints?
Previously, two different treatment management strategies were used: total rest or a "run through it" approach. The total rest was often an unacceptable option to the athlete. The run through it approach was even worse. It often led to worsening of the injury and of the symptoms.

Currently, a multifaceted approach of relative rest is successfully utilized to restore the athlete to a pain-free level of competition.

What Is The Multifaceted Relative Rest Approach?
The following steps are part of the multifaceted approach:

• Workouts such as stationary bicycling or pool running: These will allow maintenance of cardiovascular fitness.
• Application of ice packs reduces inflammation.
• Anti-inflammatory medications, such as ibuprofen (Advil/Motrin) ornaproxen (Aleve/Naprosyn), are also a central part of rehabilitation.
• A 4-inch wide Ace bandage wrapped around the region or a Neoprene calf sleeve also helps to reduce discomfort.
• Calf and anterior (front of) leg stretching and strengthening address the biomechanical problems discussed above and reduce pain.
• Pay careful attention to selecting the correct running shoe based upon the foot type (flexible pronator vs. rigid supinator). This is extremely important. In selected cases, shoe inserts (orthotics) may be necessary.
• Stretching and strengthening exercises are done twice a day.
• Run only when symptoms have generally resolved (often about two weeks) and with several restrictions:
• A level and soft terrain is best.
• Distance is limited to 50% of that tolerated preinjury.
• Intensity (pace) is similarly cut by one-half.
• Over a three- to six-week period, a gradual increase in distance is allowed.
• Only then can a gradual increase in pace be attempted.

Tough and challenging 100kms mission to represent our longest weekly mileage so far. This was after some 84kms challenge two weeks after and indeed we kept going.

Indeed, the human body is capable of extraordinary feats of endurance, but also has protective mechanism to prevent total annihilation. It is only natural that the body will shut down before physical destruction occurs. Listen to your body when it speaks. Mine did after a total of 94.4kms. At a point yesterday and with the sun and heat I got into Tony's car for a ride back to BI. I was struggling.  I have never in many years debated whether to run 5.6kms to complete a set goal like I did yesterday. It was tough. Rather than think so much of meeting my weekly running target, I thought more of Ram (Sallah meat)‎ and only felt satisfied when I had some after about 9pm. (irony, I would usually not eat meat).

I was blacking out. Blacking out sometimes, after a tedious physical activity is the body's ultimate act of self preservation. Running 84kms, 90kms 100kms can induce so much on the body and mind.....but best to step over the edge when we have to and will feel good for it. Just as NGD's knees is feeling good after meeting 27% of his weekly task. I would have loved to be on 100kms but I woke up feeling good too after meeting 94.4%...., no pains, no aches no strains unlike the past few days. So in earnest, I do not not regret not running 5.6kms last night (just a bit..wink). So Ma Bull feel better!! 92% is still a pass mark. No it is excellent. (cos I know you....)

My point is, though success seems to be largely a matter of hanging on after others have left‎, it still pays to be responsible. When it comes to physical activities, listening to your body is VERY important. We are not teenagers.

Unlike many of us, I am not particularly sure I was born with innate talent. Though many think I am. I think I have always just worked hard to develop any gift. The only way I knew to succeed is always to try harder than anyone one else and I don't mean this with running alone. My strongest quality being I try not to give up. Enough!!

So, as we progress in this race, know one thing, at some points your highs will become higher and your lows lower. The fluctuations will set in. For those prepping for their first marathon, it may even be worse as we get closer to the day, but keep focus. We are all well trained, we are all in good shape irrespective of whether we joined all the training plans or not, I can guarantee that. I didn't train close to this or knew half this much before my first marathon, yet I finished sub 3:50. My target for us all was 4:30 but now I see many sub 4s and sub 4:20s. This is exciting. Am happy about our team efforts. Our values are same and makes our efforts valuable. God on our side, we shall conquer Athens. All of us!! Amen. ‎

So welldone again everyone. Do not "shoot" yourself for not meeting 100kms...like I almost did this morning, until I chose to look at the brighter side after seeing NGD's message. My body feels great. We are all doing great just running....whether training for a marathon or not. Let's keep focus, and remember we only live once, but if worked right, once is just enough. It may seem like we are suffering now, waking 5;15am to train and then attack the challenges of our respective jobs thereafter. Yes it may be "suffering".....but only he who suffers remembers.

That said, huge congratulations to the Force and The Stud for meeting the 100kms target. Great feat. Both are just in great shape. Welldone!!‎

I can never emphasize it enough how important it is to always listen to your body. If you can take only thing from this post, let it be to learn to always listen to your body.