SHIN SPLINTS

For runners week, here is a little information about a very common problem - Shin Splints. Pain occurring in the front or inner part of the lower leg. The onset of symptoms is gradual, lower leg pain, pain when foot or toes are bent downward. There can be mild swelling, tenderness, pain that (at first) subsides when not exercising; later, continuous pain.  Most cases of shin splints can be effectively treated with ice, rest, over-the-counter pain relievers and wearing (or changing) shoes that provide more protection for your feet, ankles and lower legs.  

CONTRIBUTING FACTORS

• Running downhill – this puts additional stress on the muscles on the front of your shin from impact of toes in pointed down position, rather than distributing weight evenly through your foot.
• Any sudden increase in training frequency, duration, or intensity  –  You should not increase training routines by more than 10 percent a week due to risk of injury
• Old shoes! When shoes wear down, they don’t properly absorb shock and the arch support tends to flatten out.
• Exercising on hard or inclined surfaces  –  This places stress on the leg, which can cause inflammation.
• Previous history of shin splints  
• Returning to normal training too soon after first occurrence and can easily cause a setback.
• Flat feet, rigid arches, and over-pronation (ankles roll inward on impact)  

RECOVERY

• Rest or cross-train with low impact activities in the pool, on a bicycle or elliptical machine
• Ice for 15-20 minutes at a time, four or more times a day
• Compression with an elastic wrap or compression sleeve
• Elevation
• Over-the-counter anti-inflammatory drugs such as aspirin, ibuprofen and naproxen (this should NOT be a long term solution as these can be hard on the liver)
• Arch supports to cushion the impact and disperse the stress
• Seek medical help if pain persists for a week or more
• When you think the problem is completely gone, take one extra day before resuming normal training.
• Use a foam roller to break up muscle adhesions and increase blood flow to outside lower leg and between the center and outside of your lower leg.

WHILE ON THE MEND

1. Use a Massage Stick/Tennis Ball to massage the lower leg focusing on the inside of the shin and deep in the calf
2. Traditional calf stretch while maintaining a good arch position with foot straight ahead and foot turned in with hips square to the wall; don’t turn your feet out , it reduces the effect of the stretch)
3. Start with two feet calf raise, maintaining a neutral foot position raising up over 1st/2nd toe, then shift weight to one foot and slowly lower down; hold on to to something for support; 2 sets of 10)
4. From a seated position, starting with the ankle in front of your body with ankle plantar flexed on top of a towel; use toes to crunch up towel; 2 sets of 25