Shin splints are also called medial tibia stress syndrome. When the player sustains a shin splint, his muscle, tendon and bone tissues is inflamed. The inner edge of the player’s shinbone will hurt. Shin splints are the result of muscle overuse.
There are 4 grades of shin splints. In grade 1, the player will feel minor pain after activity. In grade 2, the player feels pain in his shin both before and after the exercise, without any pain during. In grade 3, the player is in pain before, during and after the activity. In grade 4, the player feels extreme pain on his shin such that he cannot continue his activity.
There are 4 grades of shin splints. In grade 1, the player will feel minor pain after activity. In grade 2, the player feels pain in his shin both before and after the exercise, without any pain during. In grade 3, the player is in pain before, during and after the activity. In grade 4, the player feels extreme pain on his shin such that he cannot continue his activity.
Mayo foundation for medical education and research. (N.D). [What are shin splints]. Retrieved http://vanderbiltathletictraining.blogspot.sg/2010/10/shin-splints-defined.html
Cause
1) Overwork of the of the muscle and bone tissue
2) Excessive impacts of the leg muscles
· Sudden change in frequency and intensity of exercise. E.g. Training 4 times a week from the usual 2, or a 4 hour training session from the usual 2 hours.
· Sudden acceleration and deceleration
· Running down slope
3) Improper footwear
4) Having flat feet with rigid arches. When the impact of a step while running causes the rigid arch of the foot to collapse, causing the muscles and tendons to be overstretched.
Symptoms
1) Dull aching pain at the inner edge of shin
2) Painful to touch
3) Tenderness at the inner edge of shin
4) Swelling
5) Inner edge of shin feels numb
1) Overwork of the of the muscle and bone tissue
2) Excessive impacts of the leg muscles
· Sudden change in frequency and intensity of exercise. E.g. Training 4 times a week from the usual 2, or a 4 hour training session from the usual 2 hours.
· Sudden acceleration and deceleration
· Running down slope
3) Improper footwear
4) Having flat feet with rigid arches. When the impact of a step while running causes the rigid arch of the foot to collapse, causing the muscles and tendons to be overstretched.
Symptoms
1) Dull aching pain at the inner edge of shin
2) Painful to touch
3) Tenderness at the inner edge of shin
4) Swelling
5) Inner edge of shin feels numb
Richard Blake. (June 21, 2010). [One of the many types of shin splints]. Retrieved from http://www.drblakeshealingsole.com/2010_06_09_archive.html
Treatment
1) As shin splints result from overuse, rest is essential to healing a shin splint. Rest for 2-3 weeks if the shin splint is not a serious one. In the meantime, the player can participate in gentle activities like swimming and riding a stationary bicycle to keep active. Never ever play through the pain.
2) Ice the injury for 15 minutes up to 3 times a day to reduce swelling and to relief pain.
3) Wear a compression band to prevent swelling.
4) Wear shoes that provide greater cushion and support for the feet. This can reduce the pressure on the shin. Use sole pads that are customized for the feet to reduce pressure overload on certain parts of the feet, which will reduce stress in the shins, thus quickening the healing process. You can use the wet test to determine the right size. Wet your foot and step on a piece of paper and trace the outline of it. If the entire outline of the feet is clearly seen, it means that you are flat footed. Ensure that the shoe you buy is for flat foot.
Stretching exercises
1) Gastrocnemius stretch. Stand facing the wall and put both hands on the wall, leaning towards it. Stretch the injured leg out, while the other leg is kept in. Both the feet should point towards the wall and the whole foot must be in contact with the ground. The knee of the injured foot is kept straight. Feel the stretch on the calf and hold 30 seconds. Do 2 sets of 10 reps, 3 times a day.
2) Stand facing the wall and put both hands on the wall, leaning towards it. The injured foot should be behind the other foot with both feet pointing towards the wall. While ensuring that the whole of both feet is in contact with the floor, slowly bend your back knee until you feel a heel stretch in the back leg.
3) Stand up straight. Cross your right leg to the outside of the left leg. Standing on your toes, bend your left leg to push your ankle towards the ground until you feel a stretch. Hold for 20 seconds. Repeat with the other leg. Do 3 sets 3 times per day.
4) Lean against a sturdy wall. Your shoulders and your buttocks should be in contact with the wall. Stand on your heels and make sure that both feet are in line. Then, point your toes towards your shin as much as possible. Hold for 5 seconds and repeat 15 seconds. Do 3 sets 3 times perday.
1) As shin splints result from overuse, rest is essential to healing a shin splint. Rest for 2-3 weeks if the shin splint is not a serious one. In the meantime, the player can participate in gentle activities like swimming and riding a stationary bicycle to keep active. Never ever play through the pain.
2) Ice the injury for 15 minutes up to 3 times a day to reduce swelling and to relief pain.
3) Wear a compression band to prevent swelling.
4) Wear shoes that provide greater cushion and support for the feet. This can reduce the pressure on the shin. Use sole pads that are customized for the feet to reduce pressure overload on certain parts of the feet, which will reduce stress in the shins, thus quickening the healing process. You can use the wet test to determine the right size. Wet your foot and step on a piece of paper and trace the outline of it. If the entire outline of the feet is clearly seen, it means that you are flat footed. Ensure that the shoe you buy is for flat foot.
Stretching exercises
1) Gastrocnemius stretch. Stand facing the wall and put both hands on the wall, leaning towards it. Stretch the injured leg out, while the other leg is kept in. Both the feet should point towards the wall and the whole foot must be in contact with the ground. The knee of the injured foot is kept straight. Feel the stretch on the calf and hold 30 seconds. Do 2 sets of 10 reps, 3 times a day.
2) Stand facing the wall and put both hands on the wall, leaning towards it. The injured foot should be behind the other foot with both feet pointing towards the wall. While ensuring that the whole of both feet is in contact with the floor, slowly bend your back knee until you feel a heel stretch in the back leg.
3) Stand up straight. Cross your right leg to the outside of the left leg. Standing on your toes, bend your left leg to push your ankle towards the ground until you feel a stretch. Hold for 20 seconds. Repeat with the other leg. Do 3 sets 3 times per day.
4) Lean against a sturdy wall. Your shoulders and your buttocks should be in contact with the wall. Stand on your heels and make sure that both feet are in line. Then, point your toes towards your shin as much as possible. Hold for 5 seconds and repeat 15 seconds. Do 3 sets 3 times perday.
Planet Yoga. (July 20, 2010). Super stretches for shin splints. Retrieved 12 June, 2013, from http://www.youtube.com/watch?v=u6mTXxrep_w