36. Shin splints: What is it and what to do if you have it?
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This article is from the Fitness FAQ, by Jeff Gleixner (glex@cray.com) with numerous contributions by others.
36. Shin splints: What is it and what to do if you have it?
From:holtcscs@supercom.win.net (Stephen Holt, CSCS)
** Stolen from the rec.running FAQ. **
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Shin splints (Harry Y Xu hyx1@cunixa.cc.columbia.edu)
(Doug Poirier os2user@dougp.austin.ibm.com)
(Rodney Sanders rdsand@ccmail.monsanto.com)
Excerpts from _The SportsMedicine Book_ by Gabe Mirkin, MD. and
Marshall Hoffman:
``Shin splints is....condition that can result from muscle imbalance.
They are characterized by generalized pain in front of the lower leg
and are particularly common in runners and running backs.... The most
common cause is a muscle imbalance where the calf muscles--which pull
the forefoot down--overpower the shin muscles--which pull the forefoot
up. As the athlete continues to train, the calf muscle usually
becomes proportionately much stronger than the shin muscles.
The treatment for shin splints is to strengthen the weaker muscles
(shins) and stretch the stronger muscles (calves).
To strengthen the shins, run up stairs. To stretch the calves,...(do
stretching exercises for the calves, et. the wall push-ups)'' *end of
excerpts.
_________________________________________
In my experience, I have found that stretching is the real key to
avoiding shin-splints. I believe there's a book with stretches by Bob
Anderson that you may want to check. Also, back issues of running
magazines sometimes have helpful information. Basically, I do the
standard "lean on the wall stretch" and a stretch by standing
flat-footed on one leg and bending at the knee to stretch the
achilles. I then top these off with a few toe raises (no weights!)
before I head out to run... If you're having trouble, I'd recommend
stretching 2-3 times a day until you get over the problem. Start
slowly!
Also, you probably should avoid hills and extremely hard surfaces
until the situation improves. I've known several people who've had
shin splints and gotten over them by stretching. (Of course, you
should be careful in case the shin splints are the result of a more
severe problem...)
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Help with shin splints.
1. Try picking up marbles with your toes and holding onto them for a few
seconds.
1A. While recovering from shin splints, it may help to use a wedge in
the heel of your shoes. By raising the heel, you are reducing the
pull on the muscles and tendons on the front.
2. Stand on the stairs with your heels out over the edge. Lower your
heels as far as they will go without undue discomfort, and hold for 15
seconds. Slowly raise yourself up on your toes. Repeat 5 million
times. (Sherwood Botsford sherwood@space.ualberta.ca)
3. If you can, rig something with either surgical tubing or a large
rubberband. For example: put the tubing around one of the back legs
of your desk in some sort of a loop. Reach under the tubing with your
toes, with your heel as a pivot pull the tubing toward you. This will
work the muscle in the front of the shins. Repeat 6 million times.
It's easier than the stair exercise
4. Run on different terrain, preferably grass. It'll absorb the shock.
5. This normally affects knees, but it might affect shins. Don't run on
the same side of the road all of the time. It is sloped left or right
to let the water run off. Running on the same slope for long periods of
time will cause adverse effects to the ankles, shins...etc.... If
you are running on a track, alternate your direction of travel, as the
lean when you are going around the corners is at least as bad as the
crown slope of a road. This is especially true of small indoor
tracks.
6. For strengthening the front muscles: Make a training weight by tying
a strip of cloth to a pop bottle. Sit on the kitchen counter top,
hang the bottle from your toes, and raise it up and down by flexing
your ankle. The weight can be adjusted by adding water or sand to the
bottle. (Sherwood Botsford sherwood@space.ualberta.ca)
7. Scatter a few chunks of 2x4 around the house where you tend to
stand, say kitchen and bathroom. Now every time you are at the stove
or at the bathroom (in front of either fixture) stand on the 2x4 and
rest your heels on the floor. One in front of the TV and used during
every commercial will either stretch you, or stop you from watching
TV. (Sherwood Botsford sherwood@space.ualberta.ca)
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Also from David Will <david.will@ColumbiaSC.NCR.COM>
Shin splints - Usually refers to damage of the connective tissue on
the front of the lower leg (tibialis anterior).
Shin splints usually are caused by putting weight/stress/shock on
the ball of the foot. Causes include poor shoes (not much shock
absorption), changes in surface, lack of stretching before and after
exercise, rapid increase in intensity and duration. When walking
or running make an effort to do this heel to toe. Heel comes down
first, then let the toe come down. On the steps, you are probably
flat footed.
Basically do dorsal flexion (toe raises w/heel flat on ground).
This can be done sitting or standing with or without weight on
the top of your foot. This will strengthen the muscle. To stretch
this muscle you need to do plantar flexion (point your toes). This
should be done before and after the exercise. I sometimes stand
with my heel on a step, and point my toes down as far as I can.
There is another disorder called Anterior Compartment Syndrome.
This is severe persistent pain in the shin area caused by build up
of pressure in the connective tissue and fascia. This is probably
what you've heard referred to as shin splints. I don't know of any
exercise that makes shin splints heal faster (but maybe there is).
I think they just get better with time.
--David
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