Shin Splints Shin Splints

Shin splints is most commonly caused Shin splints is most commonly caused by overused and tired muscles that are by overused and tired muscles that are

no longer capable of protecting no longer capable of protecting themselves from injury.themselves from injury.

Another common cause is improper Another common cause is improper conditioning and harmful running conditioning and harmful running

patterns or habits.patterns or habits.

Mechanisms:Mechanisms: Stress fractures of the tibia or fibula Stress fractures of the tibia or fibula Partial tear of the muscle fascia of the Partial tear of the muscle fascia of the

gastrocnemius on the posterior tibial gastrocnemius on the posterior tibial muscle muscle

Stretch irritation of branches of the Stretch irritation of branches of the peroneal nerve because of muscle peroneal nerve because of muscle swelling or repetitive muscle contractionswelling or repetitive muscle contraction

Periostitis of the fascial attachment to the Periostitis of the fascial attachment to the tibiatibia

Treatments:Treatments: Gentle stretching of both anterior and posterior Gentle stretching of both anterior and posterior

muscalature (especially the calf, heel cord, and muscalature (especially the calf, heel cord, and hamstring)hamstring)

Ice massage/ ice packs before and after Ice massage/ ice packs before and after activitiesactivities

Gentle, progressive resistive exercises to build Gentle, progressive resistive exercises to build muscle tone (especially dorsi flexors of the muscle tone (especially dorsi flexors of the foot)foot)

Regular use of salicylates taken just before or Regular use of salicylates taken just before or during sports (some athletes improve with this during sports (some athletes improve with this regimen)regimen)

UltrasoundUltrasound Tape and use an elastic wrap on the calf Tape and use an elastic wrap on the calf

with padding over all involves and injured with padding over all involves and injured musclesmuscles

Long rest or change of sportsLong rest or change of sports R.I.C.E.R.I.C.E. Run in opposite directions on trackRun in opposite directions on track Change shoes every 300-600 milesChange shoes every 300-600 miles Reduce your speed and stride lengthReduce your speed and stride length

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