MANAGING ANTERIOR/ MEDIAL TIBIAL STRESS SYNDROME or ‘SHIN SPLINTS’

This weeks post is courtesy of coach, sports scientist, physical therapist, triathlete, and exercise recovery extraordinaire, Lynne Algar. This tidy little post will be invaluable to those of you who have trouble with shin splints. As usual leave a comment as feedback and if you are liking the info on the blog, please support by sticking your email address into the subscription box on right hand side to get updates straight to your email.

1. REST
I know it is the first thing you are always told but its common sense, stop doing whatever causes the pain. Rest until you are pain free running/ walking again. Often you will find that the pain eases as you continue running. However, the pain will get noticeably worse after the session or when you begin your next session. Rest could take one day or 2 weeks, everyone and every time they (the shin splints) flare up it differs.

2. ALTERNATE ACTIVITY
If you do not want to lose out on sessions try, aqua-running, its impact free and can help with improving strength and run technique as all your movements are slowed down with the resistance of the water. Cycling can also help you maintain your fitness during rest.

3. ICE
Get freezer bags, cover them in a thin towel and apply straight onto the areas in pain. Leave it there for 20mins. Remove for 1-2 hours and apply again 20mins. Especially after a session! Freezer bags are the best, they are the coldest, sprays and gel packs will not penetrate and cool the tissue enough.

4. SELF-MASSAGE
Before a session get some oil/ moisturiser rub the muscles of the lower leg vigorously. Massage in and around the problem areas to warm up the tissues pre-exercise. Do the same after a session! 5mins is all it takes and it helps!

5. STRETCH AND STRENGTHEN
Stretch the muscles of the lower leg. This includes the calf muscles, the Anterior Tibialis (muscle at the front of the lower leg), and the Peroneals (muscles at the side of the lower leg). These muscles can be tricky to stretch (see images at bottom of page). A Foam Roller is one of the best tools you can use for self massage.
Strengthen muscles of the lower leg, ankle through stability exercises (see images at bottom of page). I also encourage Barefoot running, however, this must be performed on suitable surface free of stones/ glass etc. Barefoot running should be implemented into all running programmes. It is introduced lightly, e.g. 5 mins of easy running, or by performing running drills and strides barefoot. You can eventually perform your whole run session barefoot, but only when the bones and muscles of the lower leg, ankle and foot have strong enough to support the mechanics of running. Mobilise the bones in your feet. This can be done by; walking barefoot, rolling your foot on a tennis-ball, and by self massage.

6. FOOT WEAR
When buying new runners especially a new brand or model, introduce them gradually, alternating them with your older runners, allowing your body to adapt to the new restrictions of the footwear. I have run in most brands, and have in the last year begun wearing NIKE FREES. These runners replicate barefoot running, but care needs to be taken when you begin running in them, there is little to no cushion and support, so you MUST build strength, mobility, and proper running mechanics in order to use them. Orthotics. I am not against the use of Orthotics, however I strongly believe that you should do everything possible to avoid having to get them, i.e. Treat the injury, Strengthen, Stretch, Mobilise, and build proper movement mechanics. If you do buy them make sure you get them made properly from a specialist who is aware of the demands of your lifestyle. Be prepared to pay.

To conclude....Shin Splints are very common in people who are involved in repetitively high impact activities. They are totally manageable within a training programme, chances are your friend or training partner will have experienced them at some stage. Everyone is different when it comes to the recovery time...and this is obviously dependent on how you deal with them. You’ll get to know the symptoms over time making it easier for you to cope with and avoid any interference in your training programme.


About the Author:

Lynne Algar works as a researcher in the University of Limerick, specializing in support structures for elite developmental athletes. Lynne holds an honors degree in Sport and Exercise Sciences, and a Masters degree by research in cryotherapy and recovery strategies for athletes. She also works as a physical therapist, and coaches on the Irish Junior Triathlon squad. Lynne can be contacted at lynne.algar@gmaill.com.