Shin Splints

Suffering from Shin Splints?

Shin Splints is very sore and can be really annoying. You want to be fit and you want to train but you can’t perform because of this horrible pain in your shins.

Read this article below, look at the videos and if you require any help or advice just contact us.

Symptoms of Shin Splints:

  • Pain along your shins can be either side of your shin bone especially in the warm up
  • Regarding exercise you might feel it more at the start and it might go only to return afterwards
  • It progresses to pain that completely stops you from running

So what is it?

  • It’s traction overload of some of your deeper calf muscles to where these muscles attach to the shin bone or it’s stress on the shin bone itself or both.
  • There is a continuum of bone stress from shin splints to stress fractures (stress fractures are much more common in runners and endurance athletes as opposed to field sports like GAA, rugby or soccer)

What needs to be done?

1. Dosage

Address your training load. Has there been a sudden increase in activity or a change in your type of training? Introducing longer runs or hill runs etc. For more on this please click here

2. Improve movement efficiency

Look at the local and global structures. Calves but also hips, glutes and quads might all need some hands-on treatment to reduce excess muscle tone and improve range of motion

3. Strengthen failed tissues

Enable your tissues, muscles, tendons, etc to adapt. Load them up, paying particular attention to the calf area, the soleus and tibialus posterior muscles and include lower body exercises which work your glutes, quads and hamstrings, etc
Please see the videos below for some exercises and for even more please click here for our YouTube series

4. Tweak your running technique

This sometimes needs specific assessment but often times a lot of improvement can be made with these two simple, safe changes
-Increase your step rate
-Run ‘lighter’

5. Gradually reintroduce your necessary demands

Get back into training. Start with smaller amounts and gradually progress as symptoms allow (keep pain levels to acceptable levels during and after exercise). It might be an idea to try a day on / day off programme. Work the tissues and let them adapt. If returning to team sport start off initially with 50% of the training session and increase it from there. It may be important to continue doing the exercises even when you have fully returned to your activity. There may be some pain after exercise. Ice for 10 minutes is useful in this situation and may allow you to continue your weekly training schedule
Hopefully this blog gave you some valuable information that you can use to start returning to the activities you love!
If you have any questions or concerns at all please don’t hesitate to get in touch with us here at Pain & Performance Clinic

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Questions, bookings or feedback? Contact me by any of the channels below. I’ll respond ASAP!

P: 087 652 9287

E: tommy@painandperformanceclinic.ie

A: Pain & Performance Clinic, 12 Trinity Court, Fonthill Business Park, Dublin 22

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