JumpUSA.com Topic #333

 
The Dreaded Shin Splints
If you are a dedicated athlete, chances are you've had some experience with shin pain, or know people that have.  Shin Splints account for 10% to 15% of all injuries due to running exercises, and 60% of pain in the lower legs. If you've had them, you know how much pain and discomfort occurs - sometimes to the point where you can hardly run or jump.
 
There are various treatments for Shin Splints:
In this topic we will concentrate on exercises you can do to relieve your shin splints and strengthen the muscles you need to prevent them from recurring.
1. Anterior Tibialis Strengthening Exercise
 
Support yourself against the wall and flex your feet upward, emphasizing on your endurance. If you have a history of shin splints you should do this regularly during the season or when you exercise.

2. Theraband Resistance Exercise

While seated, stretch your anterior and posterior muscles of the lower leg. Do backward and forward motions, as well as side to side and rotations. Try to stretch as far as far as possible.

3. Proprioceptive Strengthening Exercises

Jumpsoles/Proprioceptor exercises can strengthen all the muscles of the lower leg, from your ankles, feet and toes to your knees. Rotation drills (left) as well as Inside/Outside Extending (right) drills can stretch and strengthen your anterior and posterior tibialis to not only recover from shin splints, but strengthen and prevent them from occuring again.

SHIN SPLINTS Definition

Shin Splints account for 10% to 15% of all injuries due to running exercises, and 60% of pain in the lower legs.* It is normally in the front of the shin, or the anterior tibialis, but also occurs on the inside of the shin, or the posterior tibialis. 

Shin Splints can be caused by physical factors: faulty posterior alignment, flat feet (hyperpronation), or exercise factors: muscle fatigue, overuse.

*"Shin Splints: a literature review," P.Bates, 1985, Br. J. Sports Med., Vol. 19