Shin splints is a general medical term for medial tibial stress syndrome (MTSS), a slow-healing and painful condition in the shins, usually caused by exercise such as running, jumping, swimming, cycling, dancing, or other high impact sports. Fifteen percent of running injuries are shin splints. On the list of running injuries, shin pain ranks as one of the most annoying.
Specifically, the pain associated with shin splints is a result of fatigue and trauma to the muscle’s tendons where they attach themselves to the tibia. In an effort to keep the foot, ankle and lower leg stable, the muscles exert a great force on the tibia. This excessive force can result in the tendons being partially torn away from the bone.
Many cases of shin splints may be due to inappropriate footwear, or muscle imbalances in the legs where the shin muscles are not conditioned to withstand pounding on hard surfaces, such as wood floors, concrete, or hard ground. The onset of shin splints is most common after exercise, caused by high-impact training, excessive training, poor technique or biomechanical problems such as pes planus (flat feet) or pronation. Some studies have suggested that shin splints are more common in women. Standing for long periods of time and wearing high-heeled shoes may also induce shin splints. Dehydration and certain vitamin/mineral deficiencies may also contribute to the development of shin splints.
If you think you have shin splints, it is best to see a specialized foot and ankle physician to diagnose your condition, treat the injury, and give you tips on preventing the problem from returning. At Affiliated Foot and Ankle Center, in Howell, we have the all tools to diagnose and treat this irritating injury. Custom orthotics will help prevent the injury from recurring.
Control the pain with this proven three-step regimen:
Step 1: As soon as you sense any shin pain mid-workout, cut back on the training or change the routine to non-impact cross training, like the elliptical machine, cycling, or swimming. Less pounding and stress equals quicker healing time. RICE (Rest, Ice, Compression, and Elevation) post workouts.
Step 2: STRETCH. Tight calf muscles can increase your chances of developing shin splints. To loosen them up: find a leather belt. Lie down on your back with your legs fully extended, and place the belt around the ball of your foot, slowly lift the leg straight up while pulling your toes to your nose and hold for 30 seconds. Repeat on each leg 3 times. To stretch the shin muscles: Sit on your heels to open up the anterior compartment of the shin for 30 seconds and repeat 3 times.
Step 3: Reduce the wobble in your feet. Stabilizing your arches will lessen the stress on your shins. Custom orthotics will help stabilize and decrease the amount of stress on your shins whether you have flat feet or not. Get Fitted!
This weekend was the New Jersey Marathon at Pier Village in Long Branch. I saw a lot of athletes all shapes and sizes were running to compete their best.
These shoes are very weird looking but stylish. The company and many independent studies claim to help with poor posture, weak muscles, painful foot and ankle, and chronic back problems. They have become as popular as the Crocs were in the mid 2000’s. Now, when you walk in any city, you will see people wearing these thick soled, reverse heel shoe. But, do they work?
