Injury:
Although commonly referred to as any pain in the lower leg, true shin splints are actually an inflammation of the muscle attachments to the tibia, also known as the shin bone on the inside front of the lower leg. It is at this site that pain and tenderness will be felt by the runner. There are however other shin splint symptoms including possible swelling, lumps and bumps on the inside of the shin bone and redness of the shin. Although initial pain in the shin may lessen over the course of an exercise, it will usually later return.
A variety of factors either biomechanical or due to improper training may cause shin splints. Running on hard surfaces, training with inadequate footwear, increasing training intensity to quickly, or having reduced ankle flexibility are all among the most common causes of shin splints. Overpronation – the tendency of the feet to roll inwards too much- as well as oversupination –the tendency of the feet roll outwards too much – are both other major causes of shin splints.
Prevention and Treatment:
The cause of the injury must be treated to prevent the injury from recurring. Insoles, orthotics, and proper running shoes can improve biomechanical causative factors, such as overpronation or oversupination. Running shoes must provide enough cushioning and shock absorption for the runner. To avoid overworked muscles, training distances should not be increased by more than 10% per week. Softer surfaces, such as grass or sand, should be run on as much as possible as they provide better shock absorption for the runner than do harder surfaces. Reducing the impact on the shins will make you less susceptible to injury. Stretching regularly is advisable in order to maintain muscle flexibility also reducing the chance of injury. Lastly, simply taking a break from running following periods of intense training can give the body a chance to recuperate and prevent injury.
Treatment of shin splints involves reducing inflammation and pain, addressing biomechanical or training causative factors, restoring muscles to their original condition, and finally returning to training in a safe and gradual manner. Runners should rest and allow their injury to heal. To reduce initial pain and inflammation, ice or cold therapy should be applied. Calf supports and heat retainers will reduce strain on the muscles by providing compression to the lower leg. By using a calf support to retain body heat, blood vessels will be dilated and there will be an increase in blood flow to the tissues. More blood to an injured area means the area will receive more nutrients and will therefore heal more quickly. Fitness should be maintained with low impact and non weight bearing exercises such as swimming, cycling or running in water. Additional support is available at sports injury clinics. Anti-inflammatory medication may be prescribed, the shin may be taped to reduce pressure on the muscles attached to the shin, gait analysis may be performed to accurately determine if overpronation or oversupination are causative factors, and massage therapy may also be provided.
All parts of the human body are connected, and work together to allow one to perform. It is important to realize that because all systems and parts of our bodies rely on each other, an injury to one area of the body will often affect another area. It is for this reason the root of an injury such as shin splints may be elsewhere in the body than at the site of pain. Shin splints are sometimes less of an injury than they are a symptom of another injury along the human kinetic chain. Sports injury therapists are trained to recognize and understand the relationships between all parts of the human body. When treating injuries such as shin splints, the sports therapist should look above and below the injury. In the case of shin splints, sports therapists may look above the shin to the thigh and hip, as well as below the shin to the feet. Much like a detective, the sports therapist must work to find the root of the injury. Until the true cause of the injury is identified and treated, all other forms of treatment are quite analogous to band aids – temporary relief.
If you are suffering from shin splints or wish to have your gait analyzed for prevention of running injuries, contact the health professionals at Kew Gardens Health Group.
Written by Megan Meisner
