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Feel Better Now Series – Shin Splints – What they are, why you get them, and best exercises to feel better now!

Feel Better Now Series – Shin Splints – What they are, why you get them, and best exercises to feel better now!

June 13, 2014 |

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Probably one of the most common problems I treat as a physical therapist.
Most likely you fit into one of two categories. 
Category A – you’ve decided to finally do this fitness thing. You’ve started out on this path and have started to exercise regularly. As you get going things are going great when all of the sudden one day – WHAMMO – pain in your lower leg that you can barely walk on, let alone run or exercise.
Category B – you’ve been working out regularly for quite some time and are greatly invested in taking your results up to the next level. You progress your intensity to a level that pushes you a little harder and as you do so – WHAMMO – sidelined by pain in your lower leg that makes any kind of progression nearly impossible. 
 
Ahh shin splints. As a physical therapist I know of few injuries that can completely derail a good running/exercise routine faster than this monster. I’ve seen it in everyone from the recreational walker up to the marathon runner. It can affect anyone at (almost) anytime and literally derail any type of workout plan you may be on. The good thing, however, is that it doesn’t have to!! Today as part of the “Feel Better Now” series here on T&T we’re talking all about shin splints – specifically A) what they are B) why you get them and (most importantly) C) what you can do to Feel Better Now! I’ll even throw in a FREE home exercise program of some stretches/exercises to help you out. Interested? Good! Here we go…

What is it? Shin splints manifest as pain that occurs in and around your shin bone. You will get this pain in one of two places – most commonly down the inside part of your shin and less commonly on the front/outside of your lower leg just under your

knee. For the purposes of this article we’ll talk about the more common type of shin splint which is down the inner part of your leg (medial tibial stress syndrome). There is a muscle in this area that is called the posterior tibialis that is largely responsible for controlling your foot position during walking/running. Shin splints occur when this muscle is overworked and starts to develop localized tendon inflammation. Shin splints are literally a tendinitis of the posterior tibialis muscle that occurs right where it attaches to the inside part of your shin bone.

 
Why do I get it? There are typically two factors at play for those of you who may be plagued by this problem: 
1. Overuse: The most common reason that I see for people to come into my clinic with shin splints is a significant change in their recent activity. Either they have started exercising from little-to-no activity or they have recently ramped up their training session in preparation for a race (I’m looking at you, marathoners!). This is an overuse injury – most of my patients have just gotten carried away with their training!
2. Ankle mechanics: As I mentioned previously, the posterior tibialis controls what happens in your foot/ankle during walking/running. Primarily it’s responsible for controlling the

motion known as pronation – basically how much your foot “rolls” to your inside arch while you’re moving. This motion is greatly affected by arch height. If you have high arches your foot can “collapse” to the inside resulting in increased stress on the posterior tibialis. If you have low arches, this muscle is under a lot of stress, anyway, with a constant pull from this stretched out position. Either way, the posterior tibialis is overworked with trying to control your foot/ankle through movement and you start to hurt.

 
CLICK HERE to be taken to part two of this series including the best treatment for shin splints and your FREE downloadable home exercise program!!
 
Where else do you hurt?! Check out some of our other popular posts in the “Feel Better Now” series:
Low Back Pain
https://tone-and-tighten.com/2014/02/new-feel-better-now-series-how-to-treat-low-back-pain.html
 
Knee Pain

https://tone-and-tighten.com/2014/03/feel-better-now-series-how-to-treat-knee-pain-free-download.html

Shoulder/Rotator Cuff Pain
 
Diastasis Recti

https://tone-and-tighten.com/2014/03/how-to-treat-diastasis-recti-advice-and-exercises-to-help-you-feel-better-now.html

Plantar Fasciitis

 

 
 



































Disclaimer: The information presented in the “Feel Better Now” series is designed to be used for informational purposes only. The diagnoses and treatment plans outlined are extremely generalized and may or may not be the recommended interventions for your specific problem. If you are experiencing pain, you are encouraged to consult a healthcare provider to determine the best treatment plan that will be in your individual best interest. Tone and Tighten claims exemption from accident, injury, or perpetuation of any injury incurred while performing exercises found on this website. The user assumes all risk… and reward!!


Make it happen,



Jared


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By Jared Beckstrand

Filed Under: Advice, FAQ, Feel Better Now, Fitness

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