2299 W. Grand River Ave.Okemos, MI 48864

517-349-3803www.playmakers.com

Shin Splints(Medial Tibial Stress Syndrome)

Description: Pain along the inside (medial) border of the shin bone (tibia). There are calf muscle attachments that connect along the tibia. As the muscles pull on the bone, it causes stress along the inside border of the shin.

Symptoms: Pain usually worsens with activity Swelling may occurTender to the touch along the medial border of the tibia

Causes:

Poor foot biomechanics:

Pronation is a necessary function of the foot. Pronation allows the foot to disperse shock and provide stability to the joints of the foot. However, overpronation is an excessive amount of

and the lower leg rotates, which puts more stress on the muscles that attach to the tibia.

Oversupination, also known as underpronation, is when the foot stays locked in an outward tilt (eversion), not allowing for the foot to naturally absorb the shock during landing. The overly-stiff arch leads to added impact and can increase stress on the inside of the shin.

Improper footwear: We recommend working with one of our Playmakers Fit Specialists to help determine the most appropriate type of shoe for your foot biomechanics. Depending on your mechanics,

impact of landing. By maintaining the proper foot alignment, it will also allow for better alignment in the knee, hips, and low back. The cause of pain could also be an indicator that your current shoe is worn out.

Overuse: Whether you are on your feet all day at work or just starting an exercise program, it is likely that lower leg will be stressed more than usual. This injury often occurs from doing “too much too soon.”

Tight calf muscles: You have 2 calf muscles, the gastrocnemius and soleus. The job of the calf is to

the tibia.

Heel striking and overstriding: Landing hard on your heel in front of your center of mass can cause excessive braking and friction, which leads to added stress on the bones and joints.

Self-treatment options:

Support: Make sure that you wear properly supportive shoes for your foot biomechanics. Avoid going barefoot as much as possible at the onset of symptoms, even when you are walking around the house. You might consider adding removable insoles (i.e. Stabilites, Orange Insoles, Powersteps) to shoes you currently have that might not be supportive enough.

Note: Shin splints can eventually lead to a more serious injury. We always recommend seeing a physician or attending our Free walk-in Injury Clinic on Wednesdays from 6-8pm for more information.

14100 McCormick Dr.Tampa, FL 336261-800-640-4045

TENinstitute.com/education

Stretching: Calf stretches: It is important to stretch the tight calf muscles. See below for Gastrocnemius and Soleus stretches.

Foot stretches: The movement of the lower leg starts with foot strike, so it is important to address the foot as well as the calf muscles. Try massaging the foot and calf with a tennis ball, Foot Rubz, or massage ball to help loosen the muscles and fascia.

Strengthening: Once the pain dissipates, it is important to strengthen in order to prevent the symptoms

doing these exercises barefoot):

Slowly begin to add back in some barefoot walking around the house, as tolerated

strengthening ideas

Free Good Form Running or Walking clinic Rest: “Play it by pain” – use pain to dictate your level of activity.

and help with pain control.

Be patient and consistent: treating Shin Splints pain can be a long process. Be consistent with the recommendations and you should start to notice improvements in 2-3 weeks.

Products:

TOWEL SCRUNCHES: Lay a towel out on

TOE FLEXION AND EXTENSION:

ANKLE ALPHABETS:

PLANTAR FASCIA STRETCH:

SINGLE LEG BALANCE:

GASTROC:

SOLEUS: