| Shin Splints |
 |
 |
 |
|
What are Shin Splints? There have been a lot of studies and debates about what shin splints are. It is generally an ‘umbrella’ term used for shin pain/injuries. The most common injury is called ‘medial tibial stress injury or syndrome’ which is regularly linked to the name ‘shin splints’. The latest studies suggest that the injury develops due to overuse of the leg muscles, particular the calf muscles (gastrocnemius and soleus). The fatigued and very tight muscles put enormous stress on the shinbone (tibia). This repetitive trauma eventually causes breakdown of the tissue between the bone-muscle junction and some studies suggest further micro bone damage. They both cause lots of pain either locally (lower to mid shinbone) and/or refer up or down the shinbone with dynamic weight bearing. This first stage is called a ‘stress reaction’ and can be diagnosed with an MRI or bone scan. If not managed well, and the athlete continues to train – further breakdown can lead the second stage – a proper ‘stress fracture’ in the shinbone which will take the athlete out of action for at least 3 months and on crutches non-weight bearing for the first 6 -8 weeks. Why do they occur?Medial tibial stress injuries occur due to both intrinsic and extrinsic factors. Intrinsic factors include – • Poor body biomechanics from pelvis to foot. • Foot shape and/or biomechanical issues ie. flat feet. • Very tight and weak calves. • Not managing the body well or poor conditioning ie. stretch and strength exercises away from training • Nutritional – poor diet without deficiencies in some essential minerals and vitamins • Stress – eating disorders, anxiety, anorexia, performance stress, other mental stress/pressures Extrinsic factors include – • Sudden increase in hours of training without having the conditioning required • Over training without proper rest periods • New training program, ie. hard surface running • Improper footwear • Poor warm ups What Should You DoAt the first signs of shin pain with jumping or landing or running etc. take note – if the pain does not disappear or worsens with further training over a few days seek a physio’s advice. The physiotherapist will help you diagnose the problem quickly (with scans if necessary). Warning - the longer you leave the problem, the longer you could potentially be out of dancing. You can ice the shins after dancing for 10 – 15 mins on and off throughout the day and perform lots of calf and buttock muscle stretches to help alleviate symptoms temporarily. More importantly – the intrinsic and extrinsic factors as mentioned above need to be addressed. Proper conditioning and nutrition of the athlete is fundamental for long-term health. This is where RHP Physiotherapy can help. We have been working with elite triathletes for over 15 years and understand what triathletes need and want to get the best out of their bodies. We do full body assessment (with the help of video analysis) with a holistic approach to finding the source of the problem/s. We further endeavour to work closely with the coaches to give the athletes full care throughout the years. Additionally, we provide the latest research guided strength/stretch conditioning programs and advice. For comprehensive nutritional and mental health advice we can refer to the best specialists in Brisbane. Our aim is to keep triathletes of all backgrounds healthy and performing at their best for longer. Do you want to perform without injuries? Stop your injuries from occurring, develop good body management habits! At RHP Physiotherapy we provide comprehensive screenings and exercise program implementation for swimmers and triathletes. If you have any questions please contact Jim
|
