For athletes who want to know how to prevent and treat shin splints. By: Stephanie Vagie

 What are shin splints? What are shin splints?  Symptoms Symptoms  Causes Causes  Treatment Treatment  Strengthening Strengthening  stretching stretching

 Also known as medial tibial stress syndrome  Main cause: Inflammation of the periostium of the tibia (sheath surrounding the bone).  Traction forces on the periosteum from the muscles of the lower leg cause shin pain and inflammation

 Pain over the inside lower half of the shin.  Pain when you first start and after you exercise.  swelling.

 lower leg redness  lump or bump on the lower leg  Pain with toes or ankle pointed downwards

 Running downhill & on uneven surfaces  Weak muscles in the front of the leg  Over-pronation

 Not increasing your activity gradually  Resuming exercise after a period of no or reduced activity  Wearing inappropriate shoes

 Rest  Ice  Strengthen lower leg muscles  Appropriate shoes

 Arch supports  Taping  Anti-inflammatories  Cross training  Train on softer surface

For each exercise 3 sets of 30 exercises 3 sets of 10 exercises Do 3 times a day!

 Stretches and Strengthens  Walk on your toes for 25 yards  Point toes inward & walk 25 years  Point toes outward & walk 25 years Sets & Reps

 Stretching and Strengthening  Lift the front of your foot off of the floor. (hold for 10 seconds)  then slowly lower the front of your foot  Harder version: walk on heels for 25 yards Sets & Reps

 Stand with your feet shoulder width apart.  Take a step forward with one leg and let your heel touch the floor.  Stop before the front part touches the floor!  Return to starting position and repeat. This helps strengthen the muscles in the front of your lower legs. *Use your shin muscles to keep the sole of the foot from making contact with the ground. Sets & Reps

 come to a stairway.  Lift your toes so you are standing on your heels. (Stay on heels the whole time!)  Step up on to the step with your right foot, then your left foot.  then step back down with your right foot then left foot.  Step up and down 10 to 12 Sets & Reps

 Sit on a soft surface with your legs folded directly under your thighs.  Use one hand to support your weight and the other to lift your knee.  Hold for 20 to 30 seconds, then switch legs. Do you feel the stretch in your shin?!

 Start in a seated position  point foot down on the ground.

 Lie on one side.  Grasp top forefoot behind.  Pull forefoot to lower back.  Hold stretch for 30 seconds.  Repeat with opposite foot. This also stretches your quad!

 Sit on a bench and have your legs hanging off the side.  Bend your foot up toward your shin (dorsiflexion)-(hold for 10 seconds)  then lower your foot by pointing your toes back toward the floor (plantarflexion). Check out this you tube video!

 Sit on the floor with your knees straight.  Loop a rope around the front of your foot and gently pull back.  Move your foot up toward your shin(hold for 10 seconds)  then move your foot down toward the floor.

 Stand facing a wall  keep your knee straight & your heel on the floor  place the front, bottom part of your foot against the wall. You should feel a stretch in your calf muscles!

 Sources and other websites that may help:    Know you should know everything about shin splints!