Shin Splints Protocol
What is it? Why does it occur?
Shin splints, also known as medial tibial stress syndrome, is a common condition characterized by pain and tenderness along the shinbone (tibia), the larger bone in the lower leg. It typically occurs as a result of repetitive stress or overuse of the muscles, tendons, and bone tissue in the lower leg.
Shin splints often develop in individuals who engage in activities that involve running, jumping, or frequent impact on hard surfaces, such as athletes and runners. The condition is commonly associated with the following factors:
Overtraining or sudden increase in training intensity: Shin splints can occur when there is a sudden increase in the frequency, duration, or intensity of physical activity without allowing sufficient time for the body to adapt.
Improper footwear or worn-out shoes: Wearing shoes that lack proper support or cushioning, or using worn-out shoes, can contribute to the development of shin splints.
Biomechanical factors: Certain biomechanical issues, such as flat feet (overpronation) or high arches (underpronation), can increase the stress on the lower leg and contribute to the development of shin splints.
The primary symptom of shin splints is pain along the inner edge of the shinbone. The pain may be dull or throbbing and is often exacerbated by physical activity. Other common symptoms include:
Tenderness or soreness along the shinbone.
Swelling or mild inflammation in the affected area.
Pain that worsens during or after exercise, but may subside with rest.
Pain when touching the affected area or applying pressure.
Daily Shin Splints Management Program:
Self-Massage Techniques:
Use a foam roller or a massage ball to roll the calves, focusing on any tight or tender areas. Roll back and forth for 1-2 minutes on each leg.
Calf Stretches:
Standing Calf Stretch: Stand facing a wall, place your hands on the wall at shoulder height. Step one foot back and keep it straight while bending the front knee. Lean forward, keeping your back heel on the ground. Hold for 30 seconds on each leg, repeat 2-3 times.
Seated Calf Stretch: Sit on the ground with legs extended. Loop a towel or resistance band around the balls of your feet and gently pull towards you. Hold for 30 seconds, repeat 2-3 times.
Toe Taps:
Sit on a chair or bench with your feet flat on the ground. Lift your toes up, then tap them on the ground one by one. Perform 3 sets of 10-15 taps on each foot.
Ankle Alphabet:
Sit on a chair or bench with one leg extended. Trace the letters of the alphabet with your toes, moving your ankle through a full range of motion. Repeat with the other leg.
Shin Strengthening Exercises:
Toe Raises: Stand with feet hip-width apart, slowly rise up onto your toes, then lower down. Perform 3 sets of 10-15 repetitions.
Heel Walks: Walk on your heels for about 20-30 seconds, focusing on lifting the toes high. Repeat 2-3 times.
Resistance Band Dorsiflexion: Sit on the ground with your legs straight. Loop a resistance band around your feet and pull your toes towards you against the resistance. Perform 2-3 sets of 10-15 repetitions.
Balance Exercises:
Single-leg Balance: Stand on one leg, maintaining your balance for 30 seconds. Repeat on the other leg. Perform 3 sets on each leg.
BOSU or Wobble Board Exercises: Use a BOSU ball or wobble board to challenge your balance and stability. Perform exercises like single-leg stands, squats, or gentle hops.
Rest and Recovery:
Adequate rest is crucial for shin splint recovery. Avoid high-impact activities that exacerbate the pain and give your legs time to heal.
