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SHIN SPLINTS Definition
Shin Splints account for 10% to 15%
of all injuries due to running exercises, and 60% of pain in the lower
legs.* It is normally in the front of the shin, or the anterior tibialis,
but also occurs on the inside of the shin, or the posterior tibialis.
Shin Splints can be caused by physical
factors: faulty posterior alignment, flat feet (hyperpronation), or exercise
factors: muscle fatigue, overuse.
*"Shin Splints: a literature review,"
P.Bates, 1985, Br. J. Sports Med., Vol. 19
SHIN SPLINTS Treatment
Often a physician or physical therapist
can find the source of the pain - lack of conditioning, overuse, change
of playing surface to harder court, or simply fatigue. They can also
check if it is a physical problem rather than an exercise problem.
There are many treatments, including:
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Icing after exercise to reduce inflammation
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Resting from the aggravating activity
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Taping for extra support
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Orthotics for flat feet
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Stretching exercises including Therabands
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Cushioning of the feet for less impact
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Strengthening of the muscles in the
shin and feet
SHIN SPLINTS Exercises
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1. Anterior Tibialis
Strengthening Exercise (left)
Support yourself against the wall
and flex your feet upward, emphasizing on your endurance. If you have a
history of shin splints you should do this regularly during the season
or when you exercise.
2. Theraband Resistance Exercise
(below)
While seated, stretch your anterior
and posterior muscles of the lower leg. Do backward and forward motions,
as well as side to side and rotations. Try to stretch as far as far as
possible.
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3. Proprioceptive
Strengthening Exercises
Jumpsoles/Proprioceptor exercises
can strengthen all the muscles of the lower leg, from your ankles, feet
and toes to your knees. Rotation drills (far left) as well as Inside/Outside
Extending (near left) drills can stretch and strengthen your anterior and
posterior tibialis to not only recover from shin splints, but strengthen
and prevent them from occuring again. |
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