| |
---------------Causes
(information from http://www.mayoclinic.com/health/shin-splints)
Shin splints are caused by an overload on the shin bones and the connective
tissues that attach your muscles to the bone. The overload is often caused by
specific athletic activities, such as:
Running downhill
Running on a slanted or tilted surface
Running in worn-out footwear
Engaging in sports with frequent starts and stops, such as basketball and
tennis
Shin splints can also be caused by training too hard, too fast or for too long
----------Risk factors
Shin splints are most common among runners, particularly those just starting
a running program. If you have flat arches, your feet may have a tendency to
roll too far inward (pronate) when running — which can contribute to shin
splints.
---------When to seek medical advice
Consult your doctor if rest, ice and over-the-counter pain relievers don't
ease your shin pain. Seek prompt medical care if:
Severe pain in your shin follows a fall or accident
Your shin is hot and inflamed
Swelling in your shin seems to be getting worse
Shin pain persists during rest
------------Treatment
In most cases, you can treat shin splints with simple self-care steps:
Rest. Avoid activities that cause pain, swelling or discomfort — but don't
give up all physical activity. While you're healing, try low-impact
exercises, such as swimming, bicycling or water running. If your shin pain
causes you to limp, consider using crutches until you can walk normally
without pain.
Ice the affected area. Apply ice packs to the affected shin for 15 to 20
minutes at a time, four times a day for several days. To protect your skin,
wrap the ice packs in a thin towel.
Reduce swelling. Elevate the affected shin above the level of your heart,
especially at night. It may also help to compress the area with an elastic
bandage or compression sleeve. Loosen the wrap if the pain increases, the
area becomes numb or swelling occurs below the wrapped area.
Take an over-the-counter pain reliever. Ask your parents which medication
they want you to use.
Your doctor may recommend a shoe that's especially suited for your foot type,
your stride and your particular sport. Consider arch supports. Arch supports
can help cushion and disperse stress on your shinbones. Off-the-shelf arch
supports come in various sizes and can be fitted immediately. More durable
arch supports (orthotics) can be custom-made by a variety of professionals.
It's also important to resume your usual activities gradually. If your shin
isn't completely healed, returning to your usual activities too quickly may
only cause continued pain.
--------------Prevention
Choose the right shoes. Wear footwear that suits your sport. If you're a
runner, replace your shoes about every 350 to 500 miles.
Consider arch supports. Arch supports can help prevent the pain of shin
splints, especially if you have flat arches or pronate excessively.
Lessen the impact. Cross-train with a sport that places less impact on your
shins, such as swimming, walking or biking. Remember to start new activities
slowly. Increase time and intensity gradually.
It's also important to know when to rest. At the first sign of shin pain,
take a break, stretch your calf muscles and ice the affected area.
-----------------------HERE AT EBHS------------------------
The back of the lower leg contains two muscles—gastrocnemius (large calf
muscles) and the soleus (smaller calf muscle beneath the gastroc). Their
function is to raise the heel and propel us forward with each step. Because
of this action, these muscles can get short and tight with exercise.
When the calf muscles become shorter or tighter, they can alter the normal
firing angle of the shin muscles. This altered angle may be a possible
explanation for shin splints.
There are other explanations for shin splints, but one of the easiest to
address is calf tightness. To stretch the calf muscles use a slanted board
like shown above, put the toes on the edge of thick book, put your toes on
the edge of a step and let the heels drop off or simply keep your feet flat
on the floor (heels on the ground) and lean against a wall. Hold the
position for a 30 second count, repeat and do this 3-4 times a day. Do this
with straight knees and bent knees (how much is based on how tight the
muscles are) each time.
*Note: by keeping both feet side-by-side there is less of a tendency to push
while trying to relax and stretch.
|
|