Shin splints disrupt athletic training and are very painful. They occur due to an imbalance between the anterior and posterior tibialis muscles. When a person walks, the anterior tibialis is contracting to ease the foot down after the heel strikes. After heel strike, as the foot pronates, posterior tibialis must take over and aid with toe-off. These muscles must coordinate their actions for a smooth gait. If one fires a fraction of a second later than the other, it is essentially "torn" away from the bone in what is called microavulsion. This results in a great deal of pain for days after the injury. Depending on which side the microavulsion occurs on, pain may be felt on the front or back of the shin.
Discovering the cause of shin splints takes investigation. The most straightforward causes are insufficient warm-up or running in sand. However, in more complicated or chronic cases, any single or combination of anatomical misalignments in the feet, ankles, knees, or pelvis must be ruled out. Any prolonged or acute compression of the 4th or 5th lumbar vertebrae (like from extensive sitting), will affect the nerves leading to anterior and posterior tibialis. All things considered, a complete understanding of the kinematic chain from head to toe is necessary for persistant cases.
Acute shin splints may respond well to mild massage toward the heart. Ice massage may be best in severe cases. It is important to rest after any flare-up. Essential fatty acids like cod liver oil manage inflammation when consumed. Persistant stretching is therapeutic and preventative when done before a race. I have two favorites. First, prop your foot up against a wall. Keep your leg straight and gently lean forward. This will stretch the posterior calf muscles. Next, place the back of your toes on the floor and gently press your ankle forward. This time a stretch will be felt in the front of the shin (anterior tibialis).
A proper diagnostic work-up should include manual muscle testing of each muscle involved, a visual gait assessment, neurologic exam, and shoe inspection. The chiropractic realm of medicine is especially well-equipped to address spinal issues (which are usually responsible for the timing problem). Shoe wear and gait should also be evaluated by a professional applied kinesiologist to get rapid and lasting results. For information on professional applied kinesiology, visit the International College of Applied Kinesiology online.
After the muscles, spine, and shoes are properly adjusted, warm-up alone should be enough to prevent recurrence. Swelling and extreme redness may indicate a more serious problem; see your medical doctor immediately.
Discovering the cause of shin splints takes investigation. The most straightforward causes are insufficient warm-up or running in sand. However, in more complicated or chronic cases, any single or combination of anatomical misalignments in the feet, ankles, knees, or pelvis must be ruled out. Any prolonged or acute compression of the 4th or 5th lumbar vertebrae (like from extensive sitting), will affect the nerves leading to anterior and posterior tibialis. All things considered, a complete understanding of the kinematic chain from head to toe is necessary for persistant cases.
Acute shin splints may respond well to mild massage toward the heart. Ice massage may be best in severe cases. It is important to rest after any flare-up. Essential fatty acids like cod liver oil manage inflammation when consumed. Persistant stretching is therapeutic and preventative when done before a race. I have two favorites. First, prop your foot up against a wall. Keep your leg straight and gently lean forward. This will stretch the posterior calf muscles. Next, place the back of your toes on the floor and gently press your ankle forward. This time a stretch will be felt in the front of the shin (anterior tibialis).
A proper diagnostic work-up should include manual muscle testing of each muscle involved, a visual gait assessment, neurologic exam, and shoe inspection. The chiropractic realm of medicine is especially well-equipped to address spinal issues (which are usually responsible for the timing problem). Shoe wear and gait should also be evaluated by a professional applied kinesiologist to get rapid and lasting results. For information on professional applied kinesiology, visit the International College of Applied Kinesiology online.
After the muscles, spine, and shoes are properly adjusted, warm-up alone should be enough to prevent recurrence. Swelling and extreme redness may indicate a more serious problem; see your medical doctor immediately.
About the Author:
Charles Leahy is an expert author on health and wellness. To find a Glen Ellyn Applied Kinesiologist or for more information on how Professional Applied Kinesiology can help, visit Kinesis Healthcare.
