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Are Shin Splints Chipping Away At Your Mobility?

Updated: Oct 1, 2020



Are you having shin pain while running? Does the pain go away once you stop but comes right back once you start again?


Well then you may have something called Shin Splints.

Shin Splints is a condition defined as shin pain usually caused by exercise. It is caused by repetitive stress to the shin bone from muscles pulling on it causing inflammation.

 

How do you know you have them ?


There are two different types of Shin Splints and here is how you can tell if you have them and

which type you have.

Shin splints are classified by the location of your pain and the muscle involved. The easiest way for you to determine which type you have is to feel certain areas of your leg for tenderness or pain.



Referring to the diagram, if you feel pain on the front of the calf, right along the shin bone then you may have Anterior Shin Splints (Anterior - anatomical term describing the front of the body).

If the pain feels like its behind the shin bone or on the lower inside/back of the calf then you may have Posterior Shin Splints (Posterior - anatomical term describing the back of

the body).

Other ways to determine if you have them is asking yourself these questions:

Is the pain sharp or a dull ache and in both legs? Does it get worse during and after activity? Does the pain come-and-go? If your answer is yes to these questions then you may have Shin Splints.

 

CAUSES


There are many cases of Shin Splints but they are usually correlated to factors involving

exercise. For example:


- Running short or long distances.

- Running on uneven or hard surfaces

- Walking long distances.

- Flat feet

- Exercising with unsupportive shoes

- High impact sports

- Lack of stretching and warm up routines


 

TREATMENT


⁃ Stretching Routine

⁃ Foam Rolling (massage tool)

⁃ Better foot wear

⁃ Compression socks


Foam Rolling Anterior Shin Splints Foam Rolling Posterior Shin Splints


Referring to the pictures below, position yourself according to the type of Shin Splints you

have. Find the tender muscles in the areas we discussed above. Try to roll up and down along

the shin bone to target the entire muscle. When you find areas that are more tender than

others, stay stationary on these areas for 10-15 seconds then continue rolling. You may feel

shooting pain and heat all the way up to your knee or down to your foot but that is normal.

Repeat this 3 times and then repeat every other day.



Stretch for Anterior Shin Splints Stretch


Stretch for Anterior Shin Splints: Position yourself referring to the picture below. While in this position, you may already feel enough of a stretch. If not, either lean back or lift your knees off of the ground a little as long as there isn’t pain in your knees. Hold the stretch for 30 seconds and repeat once more. Do this everyday especially after activity.



Stretch for Posterior Shin Splints


Stretch for Posterior Shin Splints: Position yourself referring to the picture below, you are targeting your back leg. Make sure that your knee is bent and your heel is touching the ground (foot flat). Hold the stretch for 30 seconds and repeat once more. Do this everyday especially after activity.







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