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.

Seisiún Téarnaimh/ Recovery Sessions

Tá tréan bealaí nua amuigh ansin na laetha seo a chuirtear ina léith go gcuidíonn said le téarnamah an chorp tar éis cluiche nó sár iarrach treanála. Ina measc tá tomadh in uisce fuar, snámh, meacháin éadrom, agus éadaí teann Ar na mallaibh tá mise ag déanamh seisiún le iomreoirí óga sagainne in sna Piarsaigh. De ghnáth bíonn 3 chuid leis an seisiún, ach má tá an sceideal sacu dian ó thaobh na cluichí de, ní dheanfaidh muid ach cleacht ceartlár amháin nó mar sin.

1.     Rolláil (15-20 nóim) (feic thíos)

2.     Síniú (15-20 nóim)

3.     Cleachtaí Ceartlár. (15- 20 nóim)

Níl mé ag rá go bhfuil an seisiún se ar an chineál is fearr seisiún ar an Domhan, nó nach bhfuil bealach níos fearr ann chun cuidiú leis an téarnamh. ACH, mothaíonn imreoirí sagainne go maith i ndiaidh an seisiún seo agus tá said den bhariúil go ndéanann sé difear mór do chéad seisiún treanála dian eile a dhéanann said! Tá beidhim an seisiún seo ar scíth a ligean, agus cuidiú leis an chorp teacht chuige féin. Cuirim roinnt ceol ar siúl sa chúlra agus déanaim cinnte go bhfuil buidéal ag gach imreoir. Tá sé tábhachtach roinnt craic a thabhairt isteach sa seisiún seo mar athrú ar an treanáil foirmiúil.

Má tá ceist agat maidir leis na rudaí beachta a dhéantar sna seisiún, cur ceist suas ar an bhlag nó seol ríommhphost chugaim agus cuirfidh mé freagair suas chomh luath agus gur féidir. Le haghaidh breis eolais ar an ábhar seo, bain trial as na nascanna seo:

http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/feel_better_for_10_bucks

http://www.strengthcoach.com/public/1298.cfm

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There are many novel ways out there that reportedly help the recovery rate of the body after games or heavy training, Included are cyrotheraphy, swimming, light weights, and compression garments. Lately I have been doing recovery sessions with out young players in Na Piarsaigh. The session usually consists of 3 parts, but if the game schedule is heavy we might only do one or two core exercises.

1.     Foam Roll (15-20 minutes) (see below)

2.     Stretching (15-20 minutes)

3.     Core Exercises (15-20 minutes)

I’m not saying that this is the best recovery session in the world, or that there are not more effective ways of performing recover sessions, BUT, out players feel better after it, and they say they feel the benefits of it during the next hard session they do. The emphasis of this session is on recovery, and letting the body catch up on itself. I stick a few tunes on in the background and make sure each player takes fluids on board during the sessions. Its important to have a bit of craic in these sessions as a contrast to the formality and structure of the team sessions.

For additional info on the sessions post a comment with your question and I will do my best to answer as soon as possible! For more info on the topics mentioned here check these links:

http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/feel_better_for_10_bucks

http://www.strengthcoach.com/public/1298.cfm

Recovery and Nutrition

Getting the most out of your recovery will make a huge difference to the adaptations you get from

training, the quality of your play, avoiding injury, concentration, and freshness. Implement the 10

simple tips below to recover like a world class athlete!

1. Spend 15 minutes stretching after training and games

2. Consume a recovery drink immediately aftyer training/ match
3. Drink 1 litre of  water within an hour of the game/ session finishing.
4. Ice any injured areas as soon as possible after a game. Ice in 20 minute periods.
5. Eat a full dinner as soon as possible after the game.
6. Sleep for 10 hours on the night after a game.
7. Perform foam rolling exercises and stretches for 30 minutes on the day after a heavy session/ game.
8. Perform 20 minutes of mobility exercises in the pool.
9. Relax and switch off from training. Get the feet up and take it easy.
10. Listen to your body. Taking a rest day from training and letting your body catch up on itslf once every few days will yield much better training results!

Max Recovery Dinner Example: Chilli Chicken and Rice……..

Ingredients:

Spray canola or olive oil
1 red onion, finely sliced
300 g chicken mince,
2 teaspoons minced garlic,
2 teaspoons minced ginger,
1 red capsicum finely chopped,
1-2 tablespoons Sweet Chilli Sauce, to taste
2 tablespoons chopped fresh coriander,
5 cups cooked long-grain white rice,
12 iceberg lettuce leaves

Method:

Spray a nonstick wok or frying pan with oil and heat.  Add the onion and cook for about 2 minutes or until just soft.  Add the chicken mince, garlic and ginger and cook for about 5 minutes or until browned, breaking up lumps of mince with a wooden spoon.  Add the capsicum and cook for 3 minutes more, stirring frequently.  Add the fish sauce and sweet chilli sauce, to taste.  Stir in the coriander.  To serve, spoon the chicken mixture and rice into the lettuce leaves and roll up to eat with your fingers. (recipie from http://www.ausport.gov.au


Links on recovery

http://www.coachingireland.com

http://www.ausport.gov.au

http://www.precisionnutrition.com/category/articles/

http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00