If you are a dedicated
athlete, chances are you've had some experience with shin
pain, or know people that have. Shin Splints account for
10% to 15% of all injuries due to running exercises, and 60%
of pain in the lower legs. If you've had them, you know how
much pain and discomfort occurs - sometimes to the point
where you can hardly run or jump.
There are various treatments
for Shin Splints:
In this topic we will
concentrate on exercises you can do to relieve your shin
splints and strengthen the muscles you need to prevent them
from recurring.
1. Anterior Tibialis
Strengthening Exercise
Support yourself against the
wall and flex your feet upward, emphasizing on your
endurance. If you have a history of shin splints you should
do this regularly during the season or when you exercise.
2. Theraband Resistance
Exercise
While seated, stretch your
anterior and posterior muscles of the lower leg. Do backward and
forward motions, as well as side to side and rotations. Try to
stretch as far as far as possible.
3. Proprioceptive
Strengthening Exercises
Jumpsoles/Proprioceptor
exercises can strengthen all the muscles of the lower leg, from
your ankles, feet and toes to your knees. Rotation drills (left)
as well as Inside/Outside Extending (right) drills can stretch
and strengthen your anterior and posterior tibialis to not only
recover from shin splints, but strengthen and prevent them from
occuring again.
SHIN SPLINTS Definition
Shin Splints account for 10%
to 15% of all injuries due to running exercises, and 60% of pain
in the lower legs.* It is normally in the front of the shin, or
the anterior tibialis, but also occurs on the inside of the
shin, or the posterior tibialis.
Shin Splints can be caused by
physical factors: faulty posterior alignment, flat feet (hyperpronation),
or exercise factors: muscle fatigue, overuse.
*"Shin Splints: a literature
review," P.Bates, 1985, Br. J. Sports Med., Vol. 19
