Shin splints are a common term described as pain on the inner border of the shin. This is very well known amongst people who participate in running or pounding sports such as basketball or netball.
- Pain along the shin bone
- The affected area is sore or tender to touch
- Symptoms tend to be worse during or after running
CAUSES OF SHIN SPLINTS
- Overuse due to overtraining, poor technique, running on hard or uneven surfaces
- Wearing poorly fitted or Incorrect footwear
- Poor biomechanics- having flat feet or increased foot pronation (feet that roll inwards)
- Imbalances in the strength of different muscles of the lower leg
- Previous Injury
The pain of the shin splints may be caused by the muscles and the tendons of the leg causing inflammation by tugging on the bone, or may be due to stress reaction from the bones themselves. For example, repetitive trauma to the tibia (which may be caused by the heel repeatedly landing on the hard surface) may interfere with the bones inability to restore and repair itself.
HOW CAN YOU PREVENT SHIN SPLINTS?
- Warming up and cooling down before and after exercise.
- Stretch after your cool down
- Incorporate strengthening exercises in your program to strengthen the calf muscles and lower legs. Also include other activities such as cycling and swimming which are lower impact and no strain on the shins.
- Allow 24-48 hrs recovery between running sessions to allow the muscles to recover and repair.
- Train on flat, soft surfaces (grass or treadmill) rather than concrete or uneven surfaces.
- Wear appropriate running shoes along with shock absorbing insoles. Best advice for this is with a podiatrist.
- Exercise at your fitness level
HOW CAN MYOTHERAPY/REMEDIAL MASSAGE HELP WITH SHIN SPLINTS?
How we can help is by conducting a postural assessment to see where there are tight or imbalanced muscles of the lower leg which could be impacting your running style.
We can then do some deep tissue massage along with some dry needling of the lower extremities to help reduce the inflammation around the affected area.
If you are experiencing shin pain, book in with our Myotherapist or Remedial massage therapist today for your free postural assessment, call 08 8941 0810.