Newsletter Autumn 2006

Shin Splints

Shin Splints is a term often used to describe exercise-induced stress reactions upon the lower leg structures. These structures include bone, muscle, tendon and connective tissue. They are generally associated with overuse, a common problem among runners.

The most frequently affected site is where anterior tibial muscles anchor into the lower third of the shin bone. These muscles function as decelerators of the foot at heel strike, and can be overused when running on hard surfaces or over striding. As well as decelerating foot slap at heel strike, the anterior tibial muscles counter excess pronatory forces; Consequently, runners with pronated feet stress the anterior tibial muscles far more than neutral runners.

What causes Shin Splints?
The biomechanics and your physiology factors. I mean the way you are. Your feet biomechanics and the degree of mobility you have in the foot and all his joints will determine how much at risk you are from the problem.

How can you help it?
Whether you are a pronator, supinator or neutral runner, your weight, your weekly mileage, you must choose the correct pair of running shoes to suit your needs.
Like with any other injuries a sudden increase in mileage can also trigger Shin Splints.

Treatment
There are many things you can try to remedy this problem.

• Immediately after completing a run, ice the shins for 10 mins. Respect that time, as icing for too long will slow down or stop any natural healing reaction from the body. Repeat two to three times a day.


• As with all overuse injuries, try to rest or slow down yoe training.


• Consult a physiotherapist who is accustomed to runners problems.


• If you have had the problem for more than six weeks, or you suffer from recurrent Shin Splints, it is likely that you have a biomechanical problem that will require biomechanical and gait analysis. Custom made orthotics will provide you with the required correction.