Post by Megan on Apr 8, 2009 6:44:44 GMT -5
I asked Dr. Zeitler to explain shin splints as I have had several questions about them. Here is his response...
Shin Splints
Medial Tibial Stress Syndrome is more commonly known as Shin Splints. With this condition there is inflammation and irritation of the periosteum (outer layer of the bone) of the tibia (lower leg bone) caused by pulling of muscles of the lower extremity. The pain typically occurs over the lower medial (inside) 1/3 of the tibia. Shin Splints can cause pain during and after exercise.
Causes of Shin Splints include:
Weight bearing exercise such as running
Increasing running miles, speed or adding more hills during a run
Running on roads that have a camber (slant to allow water runoff)
Running on hard surfaces-concrete is worse than tar
Poor fit running shoe
Old running shoes
Overpronation (flat feet) or oversupination (high arch) of the foot
Improper warm-up
Muscle imbalances-if muscles on one side of a joint are significantly stronger than muscles on the opposing side of the joint
Ways to prevent Shin Splints include:
Proper running shoes
Orthotics for feet that either overpronate or oversupinate
Proper stretching and warm-up
Running on proper surfaces-roads with as little camber as possible, and running on soft surfaces
Don’t increase running distance, speed or time more than 10% per week (only increase one factor at a time). The tissues of the body cannot withstand greater increases without breaking down no matter what kind of shape you are in
Correct muscle imbalances-best addressed by a sports medicine specialist
Diagnosis is made with an examination of the lower extremity. If the problem persists or is extremely painful the concern is that there may be a stress fracture. Stress fractures may be diagnosed with an x-ray, but are often not visualized on a x-ray. A more accurate way to diagnose a stress fracture is either with a bone scan or MRI. With a stress fracture a person must discontinue training for several weeks to allow the bone to heal. With shin splints a person can still train on a limited basis as long as it does not cause pain. Non-weight bearing exercises can be added for both conditions
Treatment consists of:
Follow tips under prevention of shin splints
RICE-rest, ice, compression, elevation of the lower leg
Strengthening the muscles of the lower extremity
Stretching the muscles of the lower extremity
I use kinesio tape, which is a special type of tape used over the offending muscles
Anti-inflammatory medications
I find that new runners get pain over the front part of their shin, which is not Shin Splints. The pain is located over the lateral (outside) aspect of the tibia over the muscle called the anterior tibialis. The pain is over the muscle and not along the bone which is typical of Shin Splints. This muscle is responsible for lowering the foot to the ground after the heel strikes. When starting to run this muscle can become overstressed and painful. In this case the muscle needs to get stronger and adapt to the new training program.
--
Eugene Zeitler, DC, MS, ART
Newtown Performance Chiropractic
Ridgefield Performance Chiropractic
Active Release Techniques Certified-Upper Extremity, Lower Extremity, Spine, Biomechanics, Long Nerve Entrapment, Masters
Kinesio Taping
Rehabilitation
SASTM (Sound Assisted Soft Tissue Mobilization)
MS in Nutrition
Phone: (203) 426-6600 Newtown or (203) 417-3375 Newtown & Ridgefield
E-mail: gzeitler@charter.net
Website: www.activerelease.net/providers/newtown
Shin Splints
Medial Tibial Stress Syndrome is more commonly known as Shin Splints. With this condition there is inflammation and irritation of the periosteum (outer layer of the bone) of the tibia (lower leg bone) caused by pulling of muscles of the lower extremity. The pain typically occurs over the lower medial (inside) 1/3 of the tibia. Shin Splints can cause pain during and after exercise.
Causes of Shin Splints include:
Weight bearing exercise such as running
Increasing running miles, speed or adding more hills during a run
Running on roads that have a camber (slant to allow water runoff)
Running on hard surfaces-concrete is worse than tar
Poor fit running shoe
Old running shoes
Overpronation (flat feet) or oversupination (high arch) of the foot
Improper warm-up
Muscle imbalances-if muscles on one side of a joint are significantly stronger than muscles on the opposing side of the joint
Ways to prevent Shin Splints include:
Proper running shoes
Orthotics for feet that either overpronate or oversupinate
Proper stretching and warm-up
Running on proper surfaces-roads with as little camber as possible, and running on soft surfaces
Don’t increase running distance, speed or time more than 10% per week (only increase one factor at a time). The tissues of the body cannot withstand greater increases without breaking down no matter what kind of shape you are in
Correct muscle imbalances-best addressed by a sports medicine specialist
Diagnosis is made with an examination of the lower extremity. If the problem persists or is extremely painful the concern is that there may be a stress fracture. Stress fractures may be diagnosed with an x-ray, but are often not visualized on a x-ray. A more accurate way to diagnose a stress fracture is either with a bone scan or MRI. With a stress fracture a person must discontinue training for several weeks to allow the bone to heal. With shin splints a person can still train on a limited basis as long as it does not cause pain. Non-weight bearing exercises can be added for both conditions
Treatment consists of:
Follow tips under prevention of shin splints
RICE-rest, ice, compression, elevation of the lower leg
Strengthening the muscles of the lower extremity
Stretching the muscles of the lower extremity
I use kinesio tape, which is a special type of tape used over the offending muscles
Anti-inflammatory medications
I find that new runners get pain over the front part of their shin, which is not Shin Splints. The pain is located over the lateral (outside) aspect of the tibia over the muscle called the anterior tibialis. The pain is over the muscle and not along the bone which is typical of Shin Splints. This muscle is responsible for lowering the foot to the ground after the heel strikes. When starting to run this muscle can become overstressed and painful. In this case the muscle needs to get stronger and adapt to the new training program.
--
Eugene Zeitler, DC, MS, ART
Newtown Performance Chiropractic
Ridgefield Performance Chiropractic
Active Release Techniques Certified-Upper Extremity, Lower Extremity, Spine, Biomechanics, Long Nerve Entrapment, Masters
Kinesio Taping
Rehabilitation
SASTM (Sound Assisted Soft Tissue Mobilization)
MS in Nutrition
Phone: (203) 426-6600 Newtown or (203) 417-3375 Newtown & Ridgefield
E-mail: gzeitler@charter.net
Website: www.activerelease.net/providers/newtown