Managing shin splints
The shinbone can be found in the front aspect of the lower leg. This part of the body is usually under continuous stress and strain whenever you walk, jump and run.
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The immediate management involves a reduction in the pain and once this is achieved subsequent aims are to regain and improve strength, endurance and flexibility of the leg muscles.
Management also involves the following;
Gait and footwear correction
When you have shin splints it may be due to a number of factors including how you usually walk or run. The identification of this is vital to prevent recurrence as the inappropriate way of walking may cause a great deal of stress in the leg each day.
Your Physiotherapist will assist you to correct your gait pattern and also make recommendations of appropriate footwear to use daily.
Muscle stretches
There are specific muscles attached to the shin bone which must be adequately stretched daily before engaging in any form of intense activity. Management therefore includes various stretches of the foot and leg muscles to maintain flexibility.
Strengthening exercises also assists the muscles to carry out activities successfully without injury.
Alterations in activities
You may not be able to continue training fully as before when you are injured and insisting on performing those same activities may cause further injury during your rehabilitation. There are equally good activities which will also condition your muscles and prepare you for training such as cycling and swimming.
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These activities assist in relieving stress in your leg muscles so that they can heal properly.
Range of motion exercises
Physiotherapy management includes regular movement of the ankle, knee and hip joints to improve blood, reduce swelling and tightness in the leg muscles.
Foot arch support
Some individuals may have flat feet i.e. loss of the foot arch and this may predispose them to having shin splints. Such individuals need to obtain appropriate foot arch supports to insert in their footwear in order to have a better placement of their feet each time they walk or run.
The foot arch support provides the needed amount of support for such individuals.
Therapeutic exercises
There are a variety of stretches to help maintain flexibility of the leg muscles.
These include:
Calf stretches
•Stand upright and place the ball of your affected foot onto a step or raised object. Bend your knee and slowly lean forward while allowing your heel to drop downwards.
Maintain stretch for 15 – 20 seconds and relax. Repeat as often as you can daily.
•Stand facing a wall with both hands on the wall - shoulder level. Keep your affected leg back with your heel on the floor and your other leg forward with your knee bent. Gently lean into the wall until you feel a stretch in you calf muscle of your affected leg and hold the position for 15 – 20 seconds.
Relax and repeat as often as you can tolerate throughout the day.
Towel stretch
Sit on the bed or ground with your back against the wall and both legs stretched out in front of you. Wrap a towel or cloth around the ball of your injured foot and gently pull the e towel or cloth towards your body whilst keeping your knee straight.
Maintain the stretch for 15- 20 seconds and relax. Repeat as often throughout the day.
Minimising risk of shin splints
Prevention is always better than cure. You can prevent or minimise shin splints by implementing simple measures.
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• A great deal of leg problems arise due to leg movement inefficiencies, hence you need to ensure that your running shoes are in good condition because this may cause you not to run correctly.
Good footwear goes a long way to help you minimise leg problems.
•Avoid running on very hard surfaces such as the pavement or the sidewalk instead train in the grass to minimise the impact produced through your legs.
•Always warm up to prepare your muscles for activity. Without an appropriate warm up your muscles and joints become tight and stiff and makes to prone to injury.
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• Flexibility is also vital to prevent injuries. When your muscles are flexible, you are able to move better.
Ensure that you adequately stretch your calves to maintain their flexibility and reduce tightness.
•You also need to strengthen and condition your leg muscles. Weakness in your leg muscles also makes you prone to injuries as you train and hence to prevent shin splints, you need to include strengthening programme in your training.
The writer is a Senior Physiotherapist at the 37 Military Hospital,
(panerius @live.com)
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