Shin splint: | sh in| |splint|

Shin splints: | sh in| |splint|
noun

1. acute pain in the shin and lower leg caused by prolonged running, typically on hard surfaces. This little piggy ran too hard and too fast and suffered from shin splints all the way home.
   
   
   
   The condition can occur in one of two places: the front or the outside of the lower leg. Depending on the location and various other factors, there may be different causes:
   
   
   
   1. Front: This type is the most common and is due to overuse of the anterior tibialis muscle. This muscles works to help us reach our toes upwards to place our heel on the ground (think normal walking patterns). In order for proper activation of this muscle to occur, the calf (gastroc-soleus complex) muscles must provide adequate length. If this the culprit, you will experience pain when you pull the ball of your foot up towards your head or if you passively stretch your foot down towards the ground.
      
      
   2. Outside: This type is likely due to fatigue of the posterior tibialis muscle. Pain associated with this condition will likely occur when the ball of the foot is passively (i.e. moved by an outside source, not your own muscles) bent towards the head or out to the side.
   
   Free-hab:
   
   
   
   • I think this one goes without saying: DISCONTINUE THE ACTIVITY WHICH INDUCES THE PAIN. If the pain has carried over to other activities, discontinue all activity and rest. If the pain persists only while pounding the pavement or the likes, find other pastimes which are low impact such as cycling or cross training as a substitute until you are all healed up.
   
   
   • ICE. Icing tip: Get a styrofoam cup, fill it up with water and stick it into the freezer. Once frozen, peel the cup down so that the top part of the ice sticks out and massage your shins. You want to continue to move the ice in a circular or lengthwise pattern for approx. 7 minutes, or less (stop when the area is numb!)
   
   
   • MASSAGE. Perfect time to reap the benefits of having a significant other around!! "Honey, I'm in so much pain, can you give me a massage? Puuhhlease?" You want to massage the leg perpendicular to the muscle fibers (i.e. if your foot is down on the ground, you want to provide the massaging force parallel to the floor). If you're super crafty, you can combo this with the ice!
   
   
   • STRENGTHEN. Find some rolls of quarters, 2 will do the trick to begin with, tie them up inside a sock or some pantyhose and place them on your foot. Perform 10-15 repetitions of lifting your foot towards your head. Switch feet and repeat. Increase weight as you feel necessary.
   
   
   • PREVENT. Ok so now you're all better. How to prevent recurrence? Proper warm up & stretching is key. Runner's stretches coming soon!
   
   
   Note: Severe shin splints can be caused by increased pressure in the muscular compartment and should be looked at by a medical doctor.