Shin splints disrupt athletic training and are very painful. They occur due to an imbalance between the anterior and posterior tibialis muscles. When a person walks, the anterior tibialis is contracting to ease the foot down after the heel strikes. After heel strike, as the foot pronates, posterior tibialis must take over and aid with toe-off. These muscles must coordinate their actions for a smooth gait. If one fires a fraction of a second later than the other, it is essentially "torn" away from the bone in what is called microavulsion. This results in a great deal of pain for days after the injury. Depending on which side the microavulsion occurs on, pain may be felt on the front or back of the shin.
Finding the cause requires astute investigation. Insufficient warm-up or running in sand are just a couple simple causes. More complicated cases may be due to anatomical misalignments of the foot, knees, pelvis, or ankle. (or any combination thereof) Extensive sitting can also compress the fourth and fifth lumbar vertebrae, making the nerve pathway between them smaller and inhibiting the muscles by pinching the nerve. Basically, the whole kinematic chain from head to toe must be examined in difficult cases.
Acute treatment should include mild massage toward the heart, including ice massage, if severe. Rest is important after a flare-up. Essential Fatty Acids (cod liver oil) should be consumed to help with inflammation. Consistent and regular stretching is not only therapeutic, but preventive when executed prior to a race. I have two favorites that I recommend to patients. First, prop up your foot against a wall, keeping your leg straight, then gently lean forward. A stretch should be felt deep within the calf. Next, put the back of your toes on the floor and gently press the ankle forward. A stretch should be felt in front near the shin.
A proper diagnostic work-up should include manual muscle testing of each muscle involved, a visual gait assessment, neurologic exam, and shoe inspection. The chiropractic realm of medicine is especially well-equipped to address spinal issues (which are usually responsible for the timing problem). Shoe wear and gait should also be evaluated by a professional applied kinesiologist to get rapid and lasting results. For information on professional applied kinesiology, visit the International College of Applied Kinesiology online.
Correcting the shoes, spine, and muscles and performing regular warm-ups should prevent recurrence. If swelling and extreme redness occur, seek professional help immediately, as this may indicate a more serious issue.
Finding the cause requires astute investigation. Insufficient warm-up or running in sand are just a couple simple causes. More complicated cases may be due to anatomical misalignments of the foot, knees, pelvis, or ankle. (or any combination thereof) Extensive sitting can also compress the fourth and fifth lumbar vertebrae, making the nerve pathway between them smaller and inhibiting the muscles by pinching the nerve. Basically, the whole kinematic chain from head to toe must be examined in difficult cases.
Acute treatment should include mild massage toward the heart, including ice massage, if severe. Rest is important after a flare-up. Essential Fatty Acids (cod liver oil) should be consumed to help with inflammation. Consistent and regular stretching is not only therapeutic, but preventive when executed prior to a race. I have two favorites that I recommend to patients. First, prop up your foot against a wall, keeping your leg straight, then gently lean forward. A stretch should be felt deep within the calf. Next, put the back of your toes on the floor and gently press the ankle forward. A stretch should be felt in front near the shin.
A proper diagnostic work-up should include manual muscle testing of each muscle involved, a visual gait assessment, neurologic exam, and shoe inspection. The chiropractic realm of medicine is especially well-equipped to address spinal issues (which are usually responsible for the timing problem). Shoe wear and gait should also be evaluated by a professional applied kinesiologist to get rapid and lasting results. For information on professional applied kinesiology, visit the International College of Applied Kinesiology online.
Correcting the shoes, spine, and muscles and performing regular warm-ups should prevent recurrence. If swelling and extreme redness occur, seek professional help immediately, as this may indicate a more serious issue.
About the Author:
Charles Leahy is an expert author on sports rehabilitation and training. To find a Glen Ellyn Applied Kinesiologist or for more information on how Professional Applied Kinesiology can help, visit Kinesis Healthcare.
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