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Location
The inflammatory
reaction occurs at the point where the deep tissues insert
into the inside or front aspect of the lower leg. Pain and
tenderness is usually present between 3-9 cm above the foot.
How
it affects your running
In severe cases
walking may be unbearable and running will be out of the question.
This injury usually occurs with novice runners who do not
formulate an effective training program. It can also occur
due to running on hard roads.
Causes
of Shin Pain
Mechanical problems
with the feet such as over pronation can put the lower leg
under excessive pressure and increase the likelihood of a
shin splint. Other contributing factors include tight calf
muscles, excessive rotation of the hip and improper running
shoes.
Treatment
of Shin Splints
R- Rest will
speed up healing time
I- Ice packs for 15 min sessions will decrease swelling
C-Compression bandages such as Vulkan Shin Supports will speed
up healing
E- Elevate your foot using pillows to decrease swelling.
Replacing current running shoes and the use of sports/orthotics
and insoles can dramatically improve the healing phase of
the injury. Changing the training routine and decreasing downhill
running will help to speed up recovery. We would recommend
complete rest for 5 days for a mild shin strain and then a
gradual increase in mileage.
Pool Running for
Shin Pain
Running inside
swimming pools is an ideal way to keep up fitness and increase
the healing process in shin pain injuries. What's more research
has shown that injured runners who pool run can reach the
same positive mood as when they run. At least you won't be
sitting around and sulking, instead your be staying fit and
recovering from your injury!
CALF
STRETCH
Stand with your
hands against a wall and your injured leg behind your other
leg. With your injured leg straight, your heel flat on the
floor and your foot pointed straight ahead, lean slowly forward,
bending the other leg. You should feel the stretch in the
middle of your calf. Hold the stretch for 10 to 15 seconds.
Repeat the stretch six to eight times. This stretching exercise
may be helpful for Achilles tendonitis, plantar fasciitis
and calcaneal apophysitis.
LYING SHIN STRETCH
Lie on one side.
Grasp top forefoot behind. Pull forefoot to lower back. Hold
stretch for 20 seconds. Repeat with opposite foot.
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