Shin splintsFor athletes who want to know how to prevent and treat shin splints.

By: Stephanie Vagie

What are shin splints? Symptoms Causes Treatment Strengthening stretching

Objectives:

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

What are shin splints?

Pain over the inside lower half of the shin.

Pain when you first start and after you exercise.

swelling.

Symptoms of shin splints

lower leg redness

lump or bump on the lower leg

Pain with toes or ankle pointed downwards

You also might have shin splints if …

Running downhill & on uneven surfaces

Weak muscles in the front of the leg

Over-pronation

What causes shin splints?

Not increasing your activity gradually

Resuming exercise after a period of no or reduced activity

Wearing inappropriate shoes

Also…

Rest Ice Strengthen lower leg muscles Appropriate shoes

Treatment:

Arch supports Taping Anti-inflammatories Cross training Train on softer surface

Continued…

For each exercise

Exercises to prevent and treat shin splints:

3 sets of 30 exercises

3 sets of 10 exercises

Do 3 times a day!

Stretches and Strengthens Walk on your toes for 25 yards Point toes inward & walk 25 years Point toes outward & walk 25 years

Toe Walking Sets&

Reps

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

Heel Walking

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.

Foot Step Holds

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.

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

Step downs Sets&

Reps

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. 

Shin Stretches: Sitting down

Do you feel the stretch in your shin?!

Start in a seated position point foot down on the ground.

Shin Stretch: seated in chair

Lie on one side. Grasp top forefoot behind. Pull forefoot to lower back. Hold stretch for 30 seconds. Repeat with opposite foot.

Shin stretch: lying

This also stretches your quad!

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).

Bent Knee Ankle Dorsiflexion and Calf Stretch

Check out this you tube video!

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.

Seat ankle dorsiflexion & calf 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.

Standing Ankle Dorisflexion Stretch

You should feel a stretch in your calf muscles!

Sources and other websites that may help: http://walking.about.com http://foothealth.about.com http://www.medicinenet.com

The end!

Know you should know everything about shin splints!