On the inside and the outside of the lower leg / shin, there are muscles that are important for the control of the foot during both the kicking and landing phase. The most important muscle to keep up the medial (inside) arch of the foot, is the tibialis posterior.
The most common injury in the lower leg is the shin splints, which most runners have experienced once or more, and which typically happens to beginners, when the training load is too high for muscles that are not yet sufficiently adapted to training and/or the load.
Go here to read more about shin splints, what you can to do prevent it from occuring, and what you shall do to recover: Shin splints.
Running related pain on the inside of the leg bone
Pain on the inside of the leg bone is typically occuring due to overload of the tibialis posterior, which, in addition to keeping up the medial (inside) arch of the foot, also has the function to hold back the flattening of the arch, in order to avoid the arch to fall too low.
Too quick increase of training load and/or overpronation of the foot may lead to irritation and soreness in the tendon or in the point where the tendonis fastened to the knuckle.
Running related pain at the front side of the leg bone
The muscles at the front side of the leg (m. tibialis anterior) is the muscle which holds back the forefoot during the landing phase of the running stride. Running related injuries here are not so common, but very annoying and can take some efforts to diagnose, since several conditions may occur. Reduce the load significantly and do the exercises that are described in the Shin splints article. Consult an expert if pain have not disappeared a week or so after having taken away the load.
Good preventive exercises for the lower leg are:
- Foam roll for lower leg
- Strengthening exercise for peroneus and tibialis posterior
- The balance exercise
See videos below:
Lower leg anatomy
See detailed descriptions of the lower leg anatomy at these pages from TeachMeAnatomy.info:
- The tibia bone: http://teachmeanatomy.info/lower-limb/bones/the-tibia/,
- The fibula bone: http://teachmeanatomy.info/lower-limb/bones/the-fibula/
- Front side muscles of the leg: http://teachmeanatomy.info/lower-limb/muscles/leg/anterior-compartment/
- Back side muscles of the leg http://teachmeanatomy.info/lower-limb/muscles/leg/posterior-compartment/
- Side muscles of the leg: http://teachmeanatomy.info/lower-limb/muscles/leg/lateral-compartment/
3D pictures (at teachmeanatomy.info):
See more about running injuries, preventive exercises and videos here:
Author: Hege Erichsen