This pattern of over-pronation can happen higher up the chain as well, with excessive internal rotation of the leg as whole. This lack of control on impact places a torsional twisting stress through the inner part of the shin as the foot collapses and the knee drifts inwards. Standing in front a mirror or recording on your phone, perform a few single leg knee bends. Watch what happens to the foot and knee.
Then do the same but hopping this time, what happens. What you are looking for is the foot to maintain a strong arch, the knee to travel over the middle of the foot and also for the pelvis to remain level. With the outward force being applied by the tester, the foot should hold strong.
When we run we put somewhere around there to four times our body weight through the legs. If you cannot resist a friend pushing your ankle out, imagine what is happening when you run? The more lateral gluteal muscles are of particular importance. They are holding the knee over the middle of the foot on impact. Side-lying, lifting the test leg up and backwards behind the line of the body , you should hold strong to a downward applied force.
As well as having the strength in these muscles we also need to have adequate flexibility, particularly through the calf, foot and ankle to allow for load absorption on impact. If there is a restriction in ankle range, either due to calf tightness or ankle stiffness the foot will often over-pronate, or externally rotation turn outwards to overcome the lack of range. This will cause a much greater torsional stress through the medial shin.
I would recommend routine assessment by any qualified physiotherapist you may visit. Restrictions through the hip, issues in the sacroiliac joint SIJ and lower back can all also be contributing factors. The often co-existing and overlapping nature of medial shin pain is what makes it so difficult to treat. Even when doing what they think or have been told by Dr Google are the right things. If there is any concern that you may have sustained more of a bony type injury my advice would be to get it properly checked out.
Despite the fact I have just written heavily about the issue, do not solely rely on the internet for help. Once the underlying cause of your shin pain has been determined, the rehabilitation can take a number of routes. If the issue is bony in nature i. More detail of stress fracture management and rehabilitation will be discussed in later pieces.
If the issue is muscular in nature, or irritation to the periosteum, you still need to be sensible. Symptoms are often ignored in the early stages.
It might just be that the pain is felt as an occasional tightness and soon disappears once you get running. But the sooner you take action the better. Bill Pay. Our Experts.
Symptoms of Shin Splints Pain and tenderness along the tibia Potential swelling of the lower legs In chronic cases, there may be lumps or bumps felt along the bones In severe cases, there may be red patches on the skin around painful areas Initially, the pain will stop when exercise stops, but if the condition worsens, the pain can become constant. Common Causes of Shin Splints The exact mechanisms behind shin splints are not fully understood but are thought to involve a variety of different issues.
Common activities that cause shin splints are: Running, especially on hills Increasing your days of training Increasing the intensity of training, or going a longer distance Doing exercise that has frequent stops and starts, such as dancing or basketball You are more at risk for shin splints if you: Have flat feet or a very rigid foot arches Work out on hard surfaces, such as running on a hard court Do not wear the proper shoes Wear worn out shoes Treatment of Shin Splints At Ventura Orthopedics, we recommend that when shin splints strike, you should stop running completely or decrease your training depending on the extent and duration of pain.
Rest your body. It needs time to heal. Ice your shin to ease pain and swelling. Do it for minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone. Use insoles or orthotics for your shoes. Shoe inserts — which can be custom-made or bought off the shelf — may help if your arches collapse or flatten when you stand up.
Athletic woman stretching her legs before running outdoors. Sport concept. No pain, no gain? No way! Shin pain, for example, is a common complaint when running. Sometimes all you need is a break and a little time to stretch out the muscles in the lower legs.
Start with a standard quad stretch where you will grab your foot with the hand on the same side of your body, pulling your foot toward your butt. Women are also two to three times more likely to get shin splints. Most sports medicine experts agree that common causes of sore shins and shin splints are caused by a slight bending of the shin bone when the foot hits the ground—especially while running on hard surfaces.
In experienced runners who are used to high mileage training, the body responds to shin splints by reforming and strengthening the tibia, making it thicker and hardier. However, there are ways to help prevent shin splints and treat them when it happens.
Despite our best efforts, shin splints are still going to happen sometimes. Here are some of the best strategies for how to fix shin splints for good:.
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