Alan Hammond is a freelance sports writer specializing in fitness, nutrition, and exercise as a game improvement tool. He is a featured writer on SportsMD.com, GolfersMD.com, TennisMD.com and for Suite101.com, where he has written dozens of articles on golf equipment, travel, courses, professional tour news and other golf topics. His work is also featured at Tripwiser.com, and HowtoDoThings.com.
Overuse injuries are the bane of an athlete’s existence. Though not a devastating injury in terms of permanence, they can strike at the worst times and can result in lengthy recovery periods. One such overuse injury that strikes most athletes, regardless of their chosen sport or activity, is shin splints.
What Are Shin Splints?
The term “shin splints,” or medial tibial stress syndrome, refers to the pain that runs along the tibia, the shin bone. Shin splints usually develop after vigorous physical activity. Excessive or repetitive activity causes inflammation of the muscles, tendons, and tissue covering the bone, causing pain. Katherine Roberts, renowned fitness and flexibility expert for the Los Angeles Dodgers and San Diego Padres baseball clubs, and founder of The Roberts Flex-Fit Method, describes shin splints in this succinct manner: “Over use is the main cause of shin splints, causing the muscle to move away from the shin bone.”
Some sports, by their very nature, place excessive demands on the legs. Running, tennis, and soccer are some of those sports and each enjoys wide recreational participation. Proper sport-specific technique and conditioning can minimize the pounding the legs take when playing such sports.
Shin Splints Stretches
According to Roberts, the best cure for shin splints, once you have them, is rest. The length of recuperation depends upon the severity of the condition. Physicians may also recommend over-the-counter anti-inflammatory medications, ice packs and stretching.
Roberts recommends two “shin splints streches,” to help prevent and aid in shin splints recovery. For the first stretching exercise, with shoes off, sit on a chair and extend one leg straight. Flex the toes and foot toward the body, then point the toes away. Repeat the exercise ten times and switch legs.
For the second exercise, stand on a step, facing the step. Move back so the heels will freely drop below the step. Put a micro-bend in your knees and allow the heels to drop below the step. On exhalation, lift as high as possible on the toes. Repeat ten times and rest.
Other Treatment
It is rare for a person to need advanced treatment for shin splints, but it does occur. When shin splints do not improve with non-surgical treatments and exercise, surgery could be used. There may also be other problems present, such as stress fracture, which would need to be diagnosed. It is important to visit a physician for accurate diagnosis of the conditions.
Sources:
Interview with Katherine Roberts, September 3, 2009; “Shin Splints,” OrthoInfo.com, American Academy of Orthopaedic Surgeons, www.SportsMD.com
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