MEGHAN MCMAHON Eliminating Shin Splints for Runners.

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Presentation transcript:

MEGHAN MCMAHON Eliminating Shin Splints for Runners

First, what are they? Medial Tibial Stress Syndrome Inflammation of the tibialis posterior muscle Pain in the front of the lower leg

Why do I have them? Common causes:  Increase in mileage/intensity  Ankle instability  Muscular imbalance  Pes planus/”flat feet”  Improper footwear Can develop into stress fracture Don’t worry! Help is on its way!... Image source: familyfootcarecentre.ca

Calf Stretches Stretch your calves to combat muscular imbalances in the leg. Use towel to pull toes toward you Hold for 30 sec Repeat 3-5 times Flex knee and repeat Can be done by standing with toes on stairs and dropping heels Image source: physioadvisor.com.au

Toe Taps Pick your favorite upbeat song Tap toes to the beat No breaks This will help strengthen the muscles of the shin to prevent future shin splint. Image source: erinatc.blogspot.com Image source: runnersworld.com

LAX Ball Releases Place ball under shin as pictured Apply firm pressure from above Plantarflex and dorsiflex ankle reps Repeat along full length of lower leg This exercise will help to release muscular tension and promote blood flow. Image source:redefiningstrength.com

Friction Massage Apply firm pressure while massaging surface in it’s entirety. 3-5 min Massage from side to side (perpendicular to muscle fibers) to break up adhesions

Ice Massage Freeze water in small paper cup Rip cup to expose ice Massage shin in small circular motion for 10 min or until area is numb Do this prior to exercise for best results

Resistance Strengthening Against a resistance band, perform the following motions: Plantarflexion Dorsiflexion Inversion Eversion 3 sets of 10 reps Increase resistance gradually Image source: andorrapediatrics.com

REST! The best thing for a sore body is rest! If your injury does not improve or gets worse, it is best to see a doctor. Pushing through an injury can cause more damage, such as a stress fracture.