Shin Splints
We tend to think of shin
splints as only occurring in the anterior or front part of the lower leg,
which we call the shin. However, shin splints can actually occur
in the front, back, and sides of the lower leg.
The muscles in the lower
leg maintain the foot’s proper position when we walk. With each step,
these muscles pull the toes and ball of the foot up (dorsiflexion) so that
we do not drag our foot. When we put our heel down to complete a
step, these same muscles allow the toes and ball of the foot to drop (plantarflexion).
The result of all of these muscles working together helps us maintain balance
and walk smoothly.
Since we do so much walking
every day, we tend to take the movement for granted. However, there
is a tremendous amount of stress applied to these muscles when we pick
up and put down our feet. The stress is much greater when we do faster
sports especially on a hard surface. Shin splints are usually associated
with runners, but people who play tennis, basketball, and baseball are
at high risk for this injury.
When the stress to these
muscles occurs after strenuous exercise or over extended periods of time,
the muscles become inflamed. The inflammation puts pressure on the
nerves, causing pain.
Initially, pain will be felt
in the front, back, sides of the leg or in the ankle, but only at the time
the heel hits the ground. If the activity continues, the pain will
last longer during each step and become more intense.
The best treatment for sports
injuries is always prevention. Some people are more prone to injuries,
but some guidelines to help prevent shin splints include:
1) stretching adequately
before and after exercise
2) properly fitting shoes
that are not run down and are specific for that sport
3) running or playing on
surfaces that have some “give” to them
Once shin splint injuries
have occurred, treatment includes:
1) stopping the activity
until pain has gone
2) stretch the calf muscles
gently
3) try an alternate sport
that causes less stress on the legs, such as swimming or walking
4) do exercises to strengthen
lower leg muscles
5) once the pain has gone,
return to the original activity, but start out gradually at a lower level
than you are accustomed to
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