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Shin Splints

What are they?

Medial Tibial Stress Syndrome (aka Shin Splints) is a condition that causes pain on the inside of the shin and is one of the most common athletic injuries. Shin Splints happen when the muscles that attach to the tibia (the largest bone in your lower leg) put too much stress on the bone and overload it. The muscles that cause shin splints are the posterior tibialis, the soleus, and the flexor digitorum longus muscles.

 

Common Risk Factors Include:

  • Over pronation of the foot (flattening the arch of the foot while standing)
  • repetitive running and jumping movements
  • excessive hip range of motion
  • high body mass index
  • female

How does it feel?

Sharp Pain in the middle or bottom third of the leg on the inside of the shin

How do you Prevent Shin Splints?

  • perform dynamic stretching before exercise and static stretching after exercise
  • strengthen muscles in the foot, hip, and pelvic muscles to decrease stress to the lower leg
  • wear proper footwear that supports the arch and prevents it from flattening out when you exercise
  • perform balance exercises to help strengthen leg, hip, and glut muscles and decrease pressure on the lower leg

How can you relieve pain when you already have shin splints?

  •  rest from exercise that exacerbates the pain
  • ice the area for 5-10 minutes, 1-3 times a day
  • gently stretch the muscles surrounding the shin

 

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