What are shin splints?
Have you ever felt reoccurring pain along the inner edge of your shinbone? Do you run, jump, walk or do any sort of repetitive activity that could lead to this discomfort?
Author / Lauren
Shin splints, also known as medial tibial stress syndrome, are a common condition characterized by pain or inflammation along the inner edge of the tibia. It’s commonly caused by repetitive stress and overuse of the muscles, tendons, and bone tissues surrounding the shin, and is especially common amongst athletes, runners and fitness enthusiasts. If you’ve ever felt this irritating discomfort before, you know it can affect your mood, energy and motivation. But by understanding some preventive measures and implementing proper techniques, you can continue to pursue your fitness goals without the hindrance of ‘shin splint’ pain.
Shin splints can be caused by several factors, including:
1. Overuse: Engaging in repetitive activities such as running or jumping without adequate rest can strain the muscles, tendons, and bones in the lower leg, leading to shin splints. This can also be from sudden increases in intensity, and even the surface that you are landing upon.
2. Improper footwear: Especially if you are landing repeatedly on hard surfaces, it’s important to take your footwear into consideration. You might need more support or cushioning to add in extra protection for your feet.
3. Poor biomechanics: Depending on your foot arches, leg alignment, or running/movement technique, this can be a major contribution to the development of shin splints.
4. Sudden changes in activity: It’s also worth noting, that increasing the intensity, duration, or frequency of physical activity too quickly can overload the muscles and bones in the lower leg and increase the risk for irritation and pain in the tibia.
Fortunately, there are some simple steps you can take to avoid shin splints, especially if you’re gearing up for a big event and looking to increase – or even begin – your fitness journey!
1. Gradually increase activity: Don’t go from 0 to 100! It’s important to gradually build up the intensity, duration, and frequency of your physical activity to give your muscles and bones time to adapt and strengthen. Consider even utilizing a method of periodization – dividing your training into specific cycles to include appropriate rest – to support your long term goals.
2. Use proper footwear: Wear shoes that are appropriate for your activity and provide adequate support, cushioning, and stability for your feet and legs. Depending on your needs and foot type, this can vary and might be worth getting a professional opinion depending on the sport that you are participating in.
3. Maintain proper form: Pay attention to your running or walking technique and make sure you’re using proper form to reduce stress on your lower legs. It could also be worth considering doing a form assessment to check for any imbalances.
4. Warm up and cool down: A warm is always a good idea before physical activity. Ideally spending a few minutes to make sure your body is ready to move at more intense speeds or paces is important and can help prevent risk for not only shin splints, but other types of injury too.
5. Strengthen muscles: Often overlooked, but incorporating strength training exercises for the muscles in your lower legs, as well as your core and hips, can improve stability and create extra support to help you train without pain.
6. Cross-train: Additionally, mixing up your activities to reduce the repetitive stress on your legs, like swimming, cycling, or yoga, gives your legs a break from high-impact activities.
7. Listen to your body: And of course one of the most important, if not the most important is to pay attention to any signs of pain or discomfort in your shins and take a break from activity if necessary. Ignoring pain can lead to further injury.
If you experience persistent or severe shin pain, it’s important to see a physical therapist to get a proper diagnosis and treatment. Our physical therapists at UP can not only provide you with a plan to help prevent injury, but can also make sure to correctly identify what and where the pain problem is. You shouldn’t have to train through pain, so make sure to take a smart mindset for a long-term approach to your health and fitness.
本篇文章来源于微信公众号: 上海优复门诊部