Shin splints For athletes who want to know how to prevent and treat shin splints. By: Stephanie Vagie
Objectives: • What are shin splints? • Symptoms • Causes • Treatment • Strengthening • stretching
What are shin splints? • Also known as medial tibial stress syndrome • Main cause: Inflammation of the periostium of the tibia (sheath surrounding the bone). • Traction forces on the periosteum from the muscles of the lower leg cause shin pain and inflammation
Symptoms of shin splints • Pain over the inside lower half of the shin. • Pain when you first start and after you exercise. • swelling.
You also might have shin splints if … • lower leg redness • lump or bump on the lower leg • Pain with toes or ankle pointed downwards
What causes shin splints? • Running downhill & on uneven surfaces • Weak muscles in the front of the leg • Over-pronation
Also… • Not increasing your activity gradually • Resuming exercise after a period of no or reduced activity • Wearing inappropriate shoes
Treatment: • Rest • Ice • Strengthen lower leg muscles • Appropriate shoes
Continued… • Arch supports • Taping • Anti-inflammatories • Cross training • Train on softer surface
Exercises to prevent and treat shin splints: For each exercise 3 sets of 10 exercises 3 sets of 30 exercises Do 3 times a day!
Toe Walking Sets & Reps • Stretches and Strengthens • Walk on your toes for 25 yards • Point toes inward & walk 25 years • Point toes outward & walk 25 years
Heel Walking • Stretching and Strengthening • Lift the front of your foot off of the floor. (hold for 10 seconds) • then slowly lower the front of your foot • Harder version: walk on heels for 25 yards Sets & Reps
Foot Step Holds Sets & Reps • Stand with your feet shoulder width apart. • Take a step forward with one leg and let your heel touch the floor. • Stop before the front part touches the floor! • Return to starting position and repeat. This helps strengthen the muscles in the front of your lower legs. *Use your shin muscles to keep the sole of the foot from making contact with the ground.
Step downs Sets & Reps • come to a stairway. • Lift your toes so you are standing on your heels. (Stay on heels the whole time!) • Step up on to the step with your right foot, then your left foot. • then step back down with your right foot then left foot. • Step up and down 10 to 12
Shin Stretches: Sitting down • Sit on a soft surface with your legs folded directly under your thighs. • Use one hand to support your weight and the other to lift your knee. • Hold for 20 to 30 seconds, then switch legs. Do you feel the stretch in your shin?!
Shin Stretch: seated in chair • Start in a seated position • point foot down on the ground.
Shin stretch: lying • Lie on one side. • Grasp top forefoot behind. • Pull forefoot to lower back. • Hold stretch for 30 seconds. • Repeat with opposite foot. This also stretches your quad!
Bent Knee Ankle Dorsiflexion and Calf Stretch • Sit on a bench and have your legs hanging off the side. • Bend your foot up toward your shin (dorsiflexion)-(hold for 10 seconds) • then lower your foot by pointing your toes back toward the floor (plantarflexion). Check out this you tube video!
Seat ankle dorsiflexion & calf stretch • Sit on the floor with your knees straight. • Loop a rope around the front of your foot and gently pull back. • Move your foot up toward your shin(hold for 10 seconds) • then move your foot down toward the floor.
Standing Ankle Dorisflexion Stretch • Stand facing a wall • keep your knee straight & your heel on the floor • place the front, bottom part of your foot against the wall. You should feel a stretch in your calf muscles!
The end! • Sources and other websites that may help: • http://walking.about.com • http://foothealth.about.com • http://www.medicinenet.com Know you should know everything about shin splints!