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Shin Splints - details, treatment and exercises


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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:

  • Icing after exercise to reduce inflammation
  • Resting from the aggravating activity
  • Taping for extra support
  • Orthotics for flat feet
  • Cushioning of the feet for less impact
  • Strengthening of the muscles in the shin and feet

SHIN SPLINTS Exercises

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. 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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