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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
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).
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
Short Foot Exercise
:
Spread toes and grip ground to enhance foot stability.
Hold for 10-20 seconds.
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.
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