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Shinsplints are a pain in the tibialis - The Prehab Workout - Brief Article

Men's Fitness, August, 2002

In the summer, runners from colder climes brush the cobwebs off their Adidas and hit the pavement, which they pound happily.

Until the pain starts, that is. Shinsplints, also called medial tibial stress syndrome, refers to distress in the lower legs that occurs when muscles attaching along the inside of the tibia or shinbone become inflamed. The tenderness usually extends along a considerable vertical distance on the inside of the calf. (If the tenderness is horizontal or on the anterior shin, it's likely you have a stress fracture or a form of compartment syndrome.)

CAUSES OF SHINSPLINTS

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The most likely culprits are overtraining after periods of inactivity; poor technique, especially if you favor the inside of the foot; inflexibility; running downhill or on concrete, sand or canted surfaces; flat feet; and poor shoe condition. Conditioned athletes are also susceptible if they increase speed or distance.

TREATING SHINSPLINTS

If running brings about shooting pains up the insides of your calves, stop running. Use ice and anti-inflammatories (Advil, Tylenol) to ease the pain. Ice the area before and after workouts. Applying vertical strips of tape along the shin and sides of the leg from the top of the ankle to the bottom of the knee will add support. If the pain continues or is very intense, see your physician.

THE SHINSPLINT WORKOUT

Stretching and exercising will strengthen the shin area and help prevent injury, or rehabilitate inflamed muscles consistent with shinsplints. If these moves don't help relieve the discomfort, consider switching to biking or pool running.

1. WALL STRETCH Gentle stretching of the calf muscles and hamstrings is essential before and after exercising. Place your hands on a flat surface, shoulder-distance apart. Bring one leg back, keeping the heel on the ground. Hold, then switch legs. Don't bounce.

2. DUCK WALK Take a turn around an even-surfaced dirt track or a cushioned surface while keeping your weight on your heels. It' may look a little awkward, but it's effective.

3. FOOT WRITING Sitting on a bench, pick one leg off the ground and extend it in front of you (3a). Using your foot, write the alphabet (3b). Tracing each letter not only strengthens the muscles involved, it uses a greater range of motion than any sport or workout.

4. LYING LEG CURL If your gym doesn't have a tibialis anterior machine, use the lying leg curl. Put your toes below the pad (4a) and curl upward (4b). You can do both feet at the same time, but stick to a relatively light weight: 20 to 30 pounds. Perform these twice a week, doing three sets of eight to 12 reps.

5. CALF RAISE Use the seated-calf-raise machine, or find any flat surface (Sa) and lift yourself onto the front of your feet (5b). (Standing on the edge of a raised surface will allow you to get an additional stretch. Try not to pronate (turn your feet inward) or supinate (turn feet outward). Hold each raise for two or three seconds.

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Shinsplints are a pain in the tibialis - The Prehab Workout - Brief Article

Men's Fitness, August, 2002

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