Stressed about Shin Splints?
By Kate Slater | 27 March 2019

Stressed about Shin Splints?

With many people currently training for the London Marathon in April, our focus for the end of this month is on a common running condition - shin splints.

Shin splints (medial tibial stress syndrome) is a general term used to describe pain along your shin bone - it usually develops or gets worse when you exercise and, particularly, when running. If you have shin splints, the pain may be down the front or sides of your shin.

Causes

You are more likely to develop shin splints if you participate in stop-start sports - repeated pounding and stress on the bones, muscles and joints prevents your body from being able to repair. The pain comes from excessive force on the shin bone and the tissues that attach the shin bone to the muscles surrounding it. Excessive force can cause the muscles to swell and increases the pressure against the bone - leading to pain and inflammation.

As a runner, you are most at risk if:

  • * You quickly intensify your training
  • * Have Hyperpronation
  • * Have flat feet
  • * Wear improper footwear
  • * Run on hard surfaces
  • * Run on uneven surfaces

Rehabilitation


Bone: Stress injuries can turn into stress fractures, so it's important to get advice from your doctor or physio. Look for an activity that doesn't overload - swimming and stationary cycling work well.

Muscles: Run your shins and calves over a foam roller for several minutes, several times a day. Also, try arch support in your shoes.

You could also use Kinesio Taping as it can help relieve the pressure and strain on the tissue, as well as relax the muscles of the shin. It may also help to increase proprioceptive awareness along the tibialis anterior and reduce inflammation. Use Kinesio in conjunction with rest to promote aid the rehab process. You can visit a trained Kinesio Taping therapist who can show you how to tape

Prevention

  • * Change your shoes
  • * Up your calcium and vitamin D intake
  • * Adjust to the proper footwear for foot type
  • * Run on softer surfaces
  • * Stretch sufficiently prior to activity
  • * Massage
  • * Avoid running on hills, particularly downhill
  • * Shorten your running stride
Badminton and overuse injuries
Safety on the Slopes...
 
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