Whether you're running after a soccer ball, jogging around the neighborhood or training for a marathon, you're at risk of running-related injuries. One of the most common injuries is shin splints (medial tibial stress syndrome).
The term "shin splints" refers to pain along the shinbone (tibia) — the large bone in the front of your lower leg. The pain is the result of an overload on the shinbone and the connective tissues that attach your muscles to the bone.
Shin splints are common among runners and other athletes. But the risk of shin splints is no reason to give up your morning jog or afternoon aerobics class. Most cases of shin splints can be treated with rest, ice and other self-care measures — and wearing proper footwear and modifying your exercise routine can help prevent shin splints from recurring.
Symptoms of shin splints:
Tenderness over the inside of the shin.
Lower leg pain which goes after a period of rest but comes back when running starts again.
Sometimes some swelling.
Lumps and bumps may be felt when feeling the inside of the shin bone.
Pain when the toes or foot are bent downwards.
A redness over the inside of the shin.
Possible causes include:
· Tight Achilles and calf muscles.
· An inexperienced runner just beginning to run.
· Running on uneven terrain.
· A sudden increase in faster running (speed work).
· A sudden change from soft to hard running surfaces.
· Running in worn down shoes.
· Excessive uphill running.
· Poor running mechanics which include excessive forward lean, excessive weight on the ball of the foot, running with toes pointed outward, landing too far back on the heels causing the foot to flap down, and overpronation.
There is a drill called silent running. Try running as quiet as possible. With the feet landing properly very little noise should be heard. Of all of the possible causes, pronation is the most likely to be overlooked.
Shin Splints Treatment
Treatment for shin splints is a simple as reducing pain and inflammation, identifying training and biomechancial problems which may have helped cause the injury initially, restoring muscles to their original condition and gradually returning to training.
What can the athlete do about shin splints?
Rest to allow the injury to heal.
Apply ice in the early stages, particularly when it is very painful. Cold therapy reduces pain and inflammation.
Stretch the muscles of the lower leg. In particular the tibialis posterior is associated with shin splints.
Wear shock absorbing insoles in shoes. This helps reduce the shock on the lower leg.
Maintain fitness with other non weight bearing exercises such as swimming, cycling or running in water.
Apply heat and use a heat retainer or shin and calf support after the initial acute stage and particularly before training. This can provide support and compression to the lower leg helping to reduce the strain on the muscles. It will also retain the natural heat which causes blood vessels to dilate and increases the flow of blood to the tissues.
Strengthening Exercises
· With a partner hold down the others feet which are flat on the ground. With resistance on their toes, have them lift their toes up.
· Sitting with left ankle on right knee, apply pressure to inside of foot (near large toe) with hand, and turn foot up and in, using leg muscles.
· Same position as above, apply pressure to outside of foot (near small toe) with hand, and turn foot down and out using leg muscles.
· Same position as above, apply pressure to top of foot (near toes) with hand, and lift foot using leg muscles. Repeat with right ankle on the left knee.
· Sitting on a table or chair attach a weight (a bucket filled with rocks works well) around the foot. Without bending your knee move the foot up and down from the ankle.
· Anchor one end of an elastic band to the leg of a table or sofa. Stretch the band, and then loop it around the end of the foot. Move the foot up and down and side to side against the bands resistance.
· Draw each letter of the alphabet with the big toe of each foot in the air.
· While standing erect raise up and down onto your toes several times. If that is too easy you can make it more challenging by performing the same exercise while standing on a step and allow your calves to stretch over the edge of the step.
· In a sitting position lower and raise the feet with the heels on the ground as high and quickly as possible for 60 seconds.
· Walking down steep hills.
· Walking on toes.
· Walking on heels.
· Walking with feet turned inward and outward.
· With socks off, gather up a towel that is flat on the floor, using only the toes.
· Pick up marbles using the toes.
· An increase in mileage should never exceed more than 10% per week.
Important
Anti inflammatory drugs along with rest and ice can help reduce inflammation, particularly in the early stages. However if the underlying causes such as tight muscles are not treated through stretching and sports massage techniques then the likelyhood of the injury returning is higher.
