Training Tip of the Month
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Shin Splints
Whether you are a high school soccer player, a casual jogger or a person who is training for a marathon, you are at risk for a running-related injury. One of the most common running injuries is shin splints.
Often referred to as medial tibial stress syndrome, (MTSS), shin splints account for approximately 10 to 15 percent of all running injuries and up to 60 percent of all conditions that cause pain in athletes’ legs. People often times use the term shin splints to refer to any lower leg pain; however, the term technically refers to a specific problem that causes pain along the inside border of the tibia – the large bone in the front of your lower leg. The pain is a result of an overload of the tibia, causing inflammation of the tibia and the connective tissue that attaches the lower leg muscles to the inside of the tibia.
Causes of shin splints include:
Ø Repeated impact of your feet on hard surfaces as seen in running, basketball, gymnastics, aerobic dance, and tennis.
Ø Flat feet
Ø Worn-out or improper footwear
Ø Running on a slanted or tilted surface
Ø Lower leg muscle weakness
Ø Lower leg muscle tightness
Ø Overtraining
Signs and symptoms of shin splints include:
Ø Tenderness, soreness or pain along the inside of the tibia just above the ankle
Ø Dull pain that occurs at any point in the workout; which may occasionally be sharp and penetrating.
Ø Pain is relieved at rest.
o If left untreated, pain can become continuous and may affect athletic participation.
Management of shin splints depends on the severity of the injury. If pain is constant and affects athletic performance or everyday activities, a physician referral to rule out stress fractures of the tibia is necessary. If pain occurs only during activities, then activity modification along with measures to maintain cardiovascular fitness may be necessary. Activities such as using a stationary bike, elliptical training, and swimming are great examples of activities that can be done to maintain cardiovascular fitness while decreasing stress on the tibia. Ice or ice cup massage is also necessary to decrease both pain and inflammation. A rehabilitation program involving lower extremity stretching and strengthening is vital in both the recovery and prevention aspects of shin splints.
If shin splints are recurrent, then an evaluation by a physician or sports medicine expert should be performed to rule out flat feet or other biomechanical issues. If it is determined that flat feet are the cause of your shin splints, then arch supports, (orthotic devices), would be recommended. Arch supports help prevent your arch from collapsing and the force of the ground from concentrating on your shins. A Physician or sports medicine expert may recommend either over the counter or custom made arch supports depending on the severity of your foot deviation.
If you suspect that you suffer from shin splints and would like to set up a free injury evaluation with one of our licensed athletic trainers, please call us at 920-262-4220.
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Ice Or Heat?
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Speed, Agility, and Conditioning Camp
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What To Do When A Tooth Gets Knocked Out
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EXERCISE AND THE COMMON COLD
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Weight Loss in Wrestling
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Choosing the Right Shoes
August, 2006
Core Strength
June, 2006
What It Means To Be An Athlete
May, 2006
Performance Enhancement Camps
April, 2006
Shin Splints
March, 2006
Bone Health: More than Just Calcium
February, 2006
Calcium For A Healthy Body
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Caffeine as an Ergogenic Aid
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Plantar Fasciitis
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Warm Up and Cool Down
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Nutrition Considerations for the Athlete
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6th Annual
sports medicine symposium
and golf outing
Thursday, August 3rd, 2006
Mark your calendars for our 6th Annual Sports Medicine Symposium and Golf Outing. Once again, the event will be held at Windwood Country Club in Watertown. This FREE symposium will include information to help coaches succeed at all levels of competition. Once the symposium is over, join us for a FREE lunch, and a FREE 9 holes of golf.
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Speed and Agility Camp
Starting June 12th through July 28th
6 weeks excluding the week of July 3rd through July 7th
Mondays, Wednesdays, and Fridays
9:00 AM – 10:30 AM
Cost: $110
WAHS Sports Medicine believes that speed, agility, and conditioning are essential to athletic success. In order to help you achieve your full potential, our highly trained performance enhancement staff at WAHS Sports Medicine has developed a 6 week speed and agility camp.
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Functional Strength and Power Camp
Starting June 13th and ending July 27th
Excludes week of July 3rd through July 7th
Tuesdays and Thursdays
9:00 AM– 10:30 AM
Cost: $85
WAHS Sports Medicine has developed challenging, functional, and effective alternative to weightlifting. Unlike traditional weightlifting, the camp integrates traditionally proven exercises as well as advanced exercises to work all muscle groups in unison, thereby increasing overall strength, power and coordination, while decreasing the risk of injury.
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Related Links
Careers:
www.nata.org National Athletic Trainers Association
www.apta.org American Physical Therapist Association
Health and Injury Information:
www.acsm.org American College of Sports Medicine
www.ncaa.org National Collegiate Athletic Association
www.wiaawi.org/health/nutrition Wisconsin Interscholastic Athletic
Association
www.gssiweb.com Gatoraide Sports Science Institiute
www.iasm.com Institute for Arthroscopy and Sports Medicine
www.physsportsmed.com The Physician & Sports Medicine
www.ORTHOsupersite.com The Orthopaedics Supersite
www.sportsdentistry.com Academy for Sports Dentistry
www.aapsm.org American Academy of Podiatric Sports Medicine
www.biausa.org Brain Injury Association of America
www.subtlebraininjury.com Subtle Brain Injury Website
www.sportsmedresources.com Sports Medicine Resources Website
www.asmi.org American Sports Medicine Institute
www.ortho-u.net Wheeless' Textbook of Orthopaedics
www.lightningsafety.com National Lightning Safety Institute
www.webmd.com WebMD
www.nocsae.org National Operating Committee on Standards for
Athletic Equipment
Strength and Conditioning:
www.athleticsearch.com Athletic Search on Web
www.nsca-lift.org National Strength and Conditioning Association
www.nasm.org National Academy of Sports Medicine
www.coaching.usolympicteam.com Olympic E-Coach Magazine
www.ncsf.org National Council of Strength & Fitness
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