shin splints.co.uk
Information site dedicated to shin splints injury
Shin splints treatment
The best shin splints treatment in the initial phase is REST! I know that's a bitter pill to swallow for all sportsmen and women but resting in the initial stages of shin splints is imperative to prevent further damage. Do not attempt to do any sports that cause the shin splints to hurt until the pain has gone completely.
If you want to keep exercising, try swimming or another low-impact activity. You may want to try working out on non-impact elliptical trainers (cross trainers) which will give you exactly the same cardio work out as running but without the impact forces that may make your shin splints symptoms worse. As these machines support your body weight, they put less stress on your lower legs. When your shins feel better it is safe to return to higher impact sport such as running.
Inflammation at the insertion of the muscle into the bone can last for up to 6 months post injury. If an athlete continues to exercise or tries to 'run through' the pain then scar tissue can occur and this can mean surgery. Remember only 45-50% of shin splints surgery is effective.
This treatment regime has been compiled by our team of professionals from different disciplines. Experience has shown us that this is one of the most effective rehab programmes for shin splints injury.
R.I.C.E
Rest - You should rest from all activities that cause pain or limping. Use crutches/cane until you can walk without pain or limping. |
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Ice - Place a plastic bag with ice on the shin for 15-20 minutes, 3-5 times a day for the first 24-72 hours. Leave the ice off at least 1 1/2 hours between applications. |
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Compression - Lightly wrap an elastic bandage from the toes to mid calf, using even pressure. Wear this until swelling decreases. Loosen the wrap if your toes start to turn blue or feel cold. |
| Elevate - Make sure to elevate the ankle above heart level. | |
Ice packs and compression bandages are excellent to reduce pain and swelling
Shin splints treatment - to restore normal function
Once the acute symptoms have settled down it is necessary to rehabilitate the affect leg.
3 to 10 days post R.I.C.E
| Technique: | Sit with your knee straight and hold the foot position as long as possible. Do as frequently as possible for the first 3-10 days. |
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Pullback
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After 10 days
| Technique: | Hold each exercise 30seconds at a gentle stretch. Do not bounce! |
| Frequency: | 6-10 repetitions/exercise, 5-7 days per week |
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Begin stretching regimen for gastrocnemius and soleus complex. Warning: There should be no pain when doing this exercise. If there is stop! |
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shin splints treatment - stretching exercises
The stretching exercises require the use of a theraband which is a strong elastic band.
| Technique: | Hold each exercise 30seconds at a gentle stretch. Do not bounce! |
| Frequency: | 3 sets 10 repetitions/exercise, 5-7 days per week progressing to 3 sets of 15 |
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Begin eccentric exercise program 7-10 days after pain has subsided
Warning:There should be no pain when doing this exercise. If there is stop! |
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Below is a video showing how the rehab band works (whole body).
Calf stretches
Why calf stretches?
Tight calf muscles are one of the leading causes of shin splints injury that is often overlooked.
| Technique: | Hold each exercise 30seconds at a gentle stretch. Do not bounce! |
| Frequency: | 6-10 repetitions/exercise, 5-7 days per week |
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Perform a toe raise on a 4-6 inch box or step with both legs. Once on your toes, lift the uninvolved leg and lower yourself slowly into dorsiflexion (heel down, toe up).
Warning:There should be no pain when doing this exercise. If there is stop! |
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Shin splints treatment - hamstring stretches
Why stretch the hamstrings when shin splints is the problem? Tight hamstrings causes the knee to stay flexed throughout the gait cycle. This has the 'knock on' effect of overworking lower leg muscles, leading to shin splints injury. Tight hamstrings are one of the major causes of this problem that goes undetected.
Hamstring Stretch |
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To stretch the hamstring place the leg on a flat surface (like a bed or sofa) as in the image above. Image here shows use of an ice pack. This is NOT needed if the hamstring isn't injured. 1.Keep leg straight. 2. Knee against the surface 3. sit up straight slowly. 4.You will feel the hamstring start to pull. 5.Once you can feel this gentle pull, hold for 30 seconds and relax. 6.Repeat 10 to 15 times per day. If you feel pain stop! |
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Shin splints treatment - strengthening exercises
Shin splints muscle -strengthening
The single best exercise to improve strength of the muscles around the ankle that cause shin splints, namely tibialis anterior and posterior tibialis is eccentric loading. This is usually done none weight bearing, however the use of a wobbleboard is an excellent way to strengthen muscles around the foot and ankle in a controlled gentle manner. It also has the added benefit of improving proprioception too. Proprioception is the nerve connection from the brain to the foot. This is often damaged/ disrupted after injury and can increase the chances of injury from re occurring. It can also significantly delay recovery.
Shin splints treatment - prevention
Golden rule- Don't ignore the problem, it won't go away! If you have been afflicted by this injury it is virtually certain that you will have another attack sooner rather than later.
The way we function biomechanically and the cause of shin splints is predominantly controlled by genetics, its hereditary (runs in the family).
The is the cheapest and most cost effective way for any athlete to reduce the risks of injury from occurring and to prevent re-injury is follow our checklist below. Overall costs for the average athlete will run into pennies per mile/hour of sport.
1. Check your footwear
Are your running shoes worn and in need of replacing? If so change them. Shin splints are irritated by high impact forces so a good shock absorbing shoe is a must. For more advice on running trainers our running shoe advice page is worth reading. Read more->
Below are a selection of trainers that are ideal for athletes.
Trainers for a neutral foot type
Trainers for over pronators
2. Rectify poor biomechanics with orthotics if necessary
The way your foot strikes the ground and the forces that are placed on it can have a direct effect on causing shin splints and can also delaying healing times. Check our biomechanics page for detailed information. Read more->
3. Strengthen weak ankle muscles
Wobbleboard exercise is a great way to strengthen ankle muscles and help prevent shin splints.
4. Taping technique
Providing extra support using a good taping technique is a cheap and effective good way to help with shin splints. The video below shows a simple way to tape the affected lower leg. The most effective tape we have found is Kinesiology Tape. It is a super-thin, highly elastic therapeutic tape that is applied to the skin by elite athletes across a range of sports, to treat and prevent injury. Used before, during or after activities, Kinesiology tape can help relieve muscle pain, promote the healing process and prevent injuries. It also increases blood flow to muscles and joints, soothes overworked muscles and strengthens weak or fatigued muscles.
Shin splints injury prevention checklist summary
Shin splints treatment - returning to sporting activity
With shin splints, the goal of rehabilitation is to return you to your sport or activity as soon as is safely possible. If you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from injury at a different rate. Return to your activity is determined by how soon your shin splints recovers, not by how many days or weeks it has been since your injury occurred.
After suffering from shin splints, you may safely return to your sport or activity when, starting from the top of the list and progressing to the end, each of the following is true:
You have full range of motion in the injured leg compared to the uninjured leg.
You have full strength of the injured leg compared to the uninjured leg.
You can jog straight ahead without pain or limping.
You can sprint straight ahead without pain or limping.
You can do 45-degree cuts, first at half-speed, then at full-speed.
You can do 20-yard figures-of-eight, first at half-speed, then at full-speed.
You can do 90-degree cuts, first at half-speed, then at full-speed.
You can do 10-yard figures-of-eight, first at half-speed, then at full-speed.
Getting professional advice
If self treatment is not working or you are concerned regarding the severity of your condition it is always wise to gain a professional opinion. A good sports podiatrist is your best option preferably a clinic that is affiliated with other members of the multi- disciplinary team such as physios, sports rehab instructors etc.
However consultation fees can be expensive. If you are an athlete who needs regular treatment we highly recommend a healthcare plan. it will cover physio, podiatry and even dental bills and you can get cover for a few pence per day, for the whole family if need be. We recommend 'Simply health' to our patients as cover is comprehensive and cost effective.
Orthotics and shin splints
If you think you have a mechanical problem that would benefit from insoles or orthotics our advice is get a professional opinion. Self treatment with off the shelf orthotics can cause further problems.
Think you require orthotics for your shin splints symptoms?
Visit our sports podiatry clinic pages for a clinic near you.