Treatment Pages: Shin splints

Complaint: Pain in or around the shin that increases with running. Most commonly, the pain is located either on the anterior (front) or medially (inside) portion of the shin.  Depending on the severity, the pain starts immediately at the start of your run and gradually decreases. Pain that progresses during your run, increases in intensity or persists afterwards is more severe and should be evaluated by an appropriate healthcare professional (doctor, physical therapist, etc…).  Running should not be continued with this type of pain. Cause: Decreased calf flexibility (gastroc and soleus). Decreased calf strength and stabilization (posterior tibilais).  Improper shoewear. Over-training.

Treatment:

Seeking an evaluation from a doctor or physical therapist as soon as possible is always advised.

Calf Stretching (pain-free):

Straight knee:
Hold: 30 seconds
Repeat: 2x

Bent Knee:
Hold:  30 seconds
Repeat: 2x

Eccentric Calf Strengthening:
Up: 1 second
Down:  slowly - 3 seconds
Do 3 sets x 10 reps

Toes Raises:
Do 3 sets x 15 reps

Stabilization:
Single leg stance: (Best performed with Pod’s from Triggerpoint Technologies).
Hold: 1’
Repeat: 3x

Roller: (Footballer from Triggerpoint Technologies)

Soleus: Place roller on the lower portion of the calf approximately 2” above Achilles Tendon with foot completely relaxed.  Slowly roll up and down 1 inch until you reach the area where the upper and lower calf meet for approximately 2-3’. Throughout the manipulation breath in deeply and slowly and release.

Posterior Tibialis:
Same as above with leg turned inward.