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The Secret To exercise continuous Shin splints
Copyright (c) 2010 Mountain West Foot & Ankle Institute
I spoke recently a runner preparing for the Ragnar Relay (Wasatch Back) and she put on shin pain that began to affect his training. Commonly runners (or dancers) are sidelined or limited by the presentation of leg pain during and often after running. Pain is usually the front leg to the other of the "shin" bone and can be debilitating, even by limiting the ability to walk. Over the years, this was a problem I have sometimes met in my own race.
What are shin splints?
A splint shins may be located on the middle (inside) or lateral (outside) of the leg below the knee. Shin splints on the medial side of the bone are often an inflammation of the muscle attaches to the bone (tibia) and hurts the pressure just inside the muscle from the bone. Shin splints on the lateral side of the bone are often inflamed tendon (peroneal tendon) and adjacent tissues at the front outside of the lower leg. In both cases, the pain usually occurs in a series (or dance), immediately after the race or even the next day.
What causes shin splints? The exact cause of shin splints are not known, but in general it is linked a rapid increase in running, jumping, dancing or sprint (or sometimes brisk walking), changes in wiper, or pronation (flattening of the foot). Some secondary causes may include problems with balance (leaning to one side during a race), the technique of poor training (up too fast, poor Technical running or surfaces), the problems of leg length or even injury. Lets discuss some of these:
Problems leg length: Since our bodies are not symmetrical, generally, we have one leg shorter than the other. If the problem is excessive, the body will try to accommodate pronation of the difference in the short side and supination (increasing the height of the arc) of the longer side. Either can cause shin splints more stressing the muscles of the leg.
Over pronation: flattening or excessive pronation of the feet has become a term often used to sell shoes. This movement excess can lead to overuse or stressing the leg muscles and lead to shin splints.
High-arched feet: When a foot is excessively high arched most shoes will not be able to support the foot. This allows increased pronation with exercise and can not stress the muscles of the leg too.
Poor training techniques: How you exercise may also play a key role in the development of shin splints. If you move slowly with your exercise, and work in the level of exercise you want, often shin splints will be removed. Attention particular execution (or dance) surfaces can also help. For example, when I run on the road, the sides are cut. I then switch sides to avoid excessive stress on the inside or outside of the legs of the inclination of the sides of the road. This simple technique has eliminated my shin splints.
How can I continue my exercise? So what if you have shin splints, and you do not want to completely stop the exercise, what are your options?
- The truth is that orthotics (custom orthotics in particular) are an option to optimize your gait pattern by placing your feet in a neutral position.
- Taping techniques can be taught in office of a specialist to help relieve stress and allow the continuation of the problem.
- Evaluating your training model or schema Walking can also be performed by a foot or an ankle specialist to provide some treatment techniques or changes in training to keep you active.
- Physiotherapy or additional stretching techniques may also be necessary to strengthen and alleviate the problem.
If you find your shins hurt and the pain increases with your exercises, you generally can get help with an assessment to determine the cause and you help with treatment options.
About the Author
Brandt R. Gibson, DPM, MS is a foot and ankle specialist located in American Fork, Utah. Many of the recommended products can be found at
http://www.ourdoctorstore.com/gibson/
. Further educational material can be found at
http://www.utahfootdoc.com/Educate.htm
. A FREE book can also be requested.
Anterior Compartment Leg Shin muscle stretch