16/01/2021
🔈 SHIN SPLINTS - MEDIAL TIBIAL STRESS SYNDROME
ℹ️ WHAT IS IT?
Clinically referred to as medial tibial stress syndrome, shin splints describe pain that develops at the front of the shin bone (tibia). It’s caused by excess stress and strain to the shins which may occur in multiple ways, including a bending stress on the tibia and excess strain on the musculature at the front of the legs.
ℹ️ CAUSES
While runners may be most familiar with this pain, other individuals may suffer from them as well. Repetitive activities, like running, are the most well known cause, but flat feet, tight calves, inappropriate training or poor shoes may also contribute to shin splints.
ℹ️ SYMPTOMS
Symptoms may include pain and swelling along the front and/or the inside aspect of the lower leg. Shin splints may go away for some runners after they become accustomed to the activity, but for others, the pain can persist. It is important to get treatment as the condition can progress to stress fractures of the tibia.
💡 SELF-CARE FOR SHIN SPLINTS
Self-care for shin splints begins with RICE: rest, ice, compression, and elevation. If the client/patient has anterior shin splints that is caused by running or some other physical activity that involves running, the client/patient should stop the activity until the condition is resolved. If the condition is not severe, then the client/patient might be able to continue participating in the sport if either the distance that is being run is decreased or the client switches to running on a softer surface. However, it is also likely that continuing to run will delay healing and prolong the condition. If the client has posterior shin splints that is caused by an activity that involves plantarflexion, the client should stop or lessen this activity.
Once the acute phase of shin splints is over, strengthening the involved musculature can be helpful. Individual muscle groups can be easily exercised at home with resistance tubing. Plantarflexion musculature (e.g., the soleus) can be easily exercised with heel raises. The client/patient simply stands and then rises up on their heels (engaging the muscles of plantarflexion concentrically) and then slowly lowers their body back down (engaging the muscles of plantarflexion eccentrically). The client/patient should do one set of heel raises until the musculature reaches exhaustion, working up to the goal of performing a set of 100. One to three sets should be done per day.
ℹ️ HOW MASSAGE CAN HELP IN SHIN SPLINTS?
Massage can improve shin splints as it relaxes the tension on the calf muscles and other nearby attachments. The massage should be done in both front and back portion of the leg for better results. It reduces pain and swelling.
