With the winter gloom falling behind us, there’s nothing more inviting than the warm kiss of a summer morning to lure us into slapping on those tekkies and hitting the open road… Just a word of caution to the over-eager, de-conditioned victims of winter…Beware of shin splints!!
Shin splints describe a sharp, burning pain that occurs on the lower leg along the shin bone (tibia). It may occur on the outer front portion of the lower leg (anterior shin splints) or, on the back, inside area of the lower leg (posterior medial shin splints). Shin splints normally occur after repetitive stress causes micro trauma to the front leg muscle (tibialis anterior) or deep calf muscle (soleus) at the point of attachment to the shinbone, or irritation of the posterior tibialis muscle and inflammation of the bone lining (periosteum). Shin splints presents as a pain that increases with activity (running or weight-bearing exercises), and the pain usually decreases, but may linger after activity.
What are the Causes?
Training too hard, too fast, too soon. Sudden increases in intensity, or duration, or distance of running, often along with a lack of appropriate recovery between workouts.
Inadequate warm-up and stretching before training.
Muscle imbalances between back and front of the leg. Other contributing factors include: Footwear which provide inadequate support, running on hard, cambered surfaces, biomechanical issues elsewhere on the body for eg. the lower back or buttocks.
Physiotherapy intervention
For immediate relief the ‘P.R.I.C.E.’ treatment method for controlling pain and inflammation will be utilised.
Other methods of reducing muscle tension and pain will include: Dry needling, Myofascial release, muscle energy techniques and electrotherapy modalities.
Various taping, bracing or strapping techniques can be applied to offload certain leg muscles and reduce stress on the bone lining.
Biomechanical assessment and correction.
Gradual exercise progression, in order to avoid re-injury, from non-weight bearing activities (cycling, swimming) to a pain-free, full return to activity (sport).
Training routine time and intensity re-assessment and amendment, so that there is no pain and discomfort before, during or after exercise and sport.
Referral to an Orthopaedic Surgeon and/or, Sports Physician if shin pain persists.
I hope this helps give a brief understanding of this painfull condition. Till next time…
Mitesh@PhysioPRO
BY:
Lower Limb injuries