Managing and Treating Shin Splints

Aug 30, 2024

Fixing Shin Splints

Introduction

  • Dr. Aaron Horchick discusses shin splints in this video.
  • Overview of where pain is felt in relation to shin splints.

Pain Areas

  • Lateral Side (Tibialis Anterior)
    • Common location for shin splint pain.
  • Medial Side (Tibialis Posterior)
    • Pain can also occur here but less common.

Causes of Shin Splints

  1. Training Errors
    • Exceeding biological capacity due to increased load.
    • Examples:
      • Running 20 miles/week and suddenly increasing to 30 miles.
      • Walking more than usual (e.g., from 2 miles/day to 10-15 miles).
  2. Physical Load
    • Strain on lower body tissues from excessive walking/running.

Steps to Fix Shin Splints

Step 1: Adjusting Training

  • Reduce training load to prevent further injury.
  • Allow body to heal by not exceeding current capacity.

Step 2: Soft Tissue Work

For Lateral Side (Tibialis Anterior)

  • Toe Extensor Stretch:
    • Pull down on toes to stretch the front side of the shin.
    • Hold for 10-15 seconds.
  • Foam Roller Technique:
    • Kneel and roll up/down the outside of the shin.
    • Find tender spots and apply pressure while pumping the foot.
    • Perform for 1-2 minutes.
  • Hero Pose Stretch:
    • Kneel with toes touching, sit back on heels for 30 seconds to a minute.

Step 3: Addressing Medial Side (Tibialis Posterior)

  • Pronation Control:
    • Excessive pronation can lead to stress on tibialis posterior.
    • Foot position and footwear critically impact pronation.
    • Wide Toe Box Shoes:
      • Prevent excessive motion and improve foot stability.
    • Orthotic Devices (Correct Toes):
      • Align toes for better anatomical positioning and control of pronation.

Improving Pronation Control

  1. Short Foot Exercise:
    • Spread toes and grip ground to enhance foot stability.
    • Hold for 10-20 seconds.
  2. Functional Exercises:
    • Perform small single-leg squats or drop landings to improve dynamic control.

Conclusion

  • Shin splints often stem from training errors leading to overload.
  • Understanding the cause is key to recovery: adjust load, perform stretches, and strengthen accordingly.
  • For more information, check out Dr. Ray McClanahan's work on the foot and ankle complex.