Shin Splints

Shin Splints are AWFUL! They are often referred to as the catch all lower leg pain between the knee and ankle. The technical term for shin splints is Medial Tibial Stress Syndrome (MTSS). Shin Splints are enemy to athletes, runners, ball players, and dancers. Anyone who has had shin splints can sympathize with the frustration that this injury can cause an athlete. Shin splints are not to be ignored, if you push through and don’t treat appropriately there can be even more serious chronic injury and pain, such as stress fractures. Together, with Professional Rehab's kit, we can get you back to 100 percent! We offer the best shin splints treatment at professional rehab to cure all your woes. t!

Identifying Shin Splints

The model below shows the affected area for shin splints. The cause of the pain is inflammation that the posterior Tibialis muscle creates as pressure along the Tibia.

Image result for Medial Stress Syndrome infographic

Pain does not always mean shin splints. There are a couple other injuries that can be masked by the popularity of shin splint or MTSS.

Compartment Syndrome – Most commonly found on the exterior portion of your lower leg. It feels as though you muscles want to pop out. You will feel pain as you are exercising and you wont feel pain when at rest. Your muscles sits inside a wrapping called fascia. As you work out and that muscle starts to expand, it will start to put pressure on the fascia. That causes the tissue to restrict.

Stress Fracture – Are literally tiny cracks in your bone. It can happen to any bone. Most athletes can pin point the exact area of the pain, generally where shin splints tends to run along the length of the bone.

Causes

There are many causes for shin splints. They can plague anyone from the average person picking up walking to the experienced athlete. A sudden change or increase in muscle exertion can trigger MTSS. For the experienced runners and athletes a change in terrain, footwear, or even if you run the same way on the track it can cause a flare up.

If you are uncertain on what causes your shin splints, ask yourself these questions. Have I increased my activity abruptly? Have I changed the terrain on which I work out? Have I changed foot ware? It may be that you need to start slower to build up muscle, or break in a shoe little by little before taking them out for a long run.

THE GOOD NEWS! We have a solution to helping you overcome your shin splints

Treatment

Your Kit Includes:

COLD ROLLER

The Cold Massage Ball Roller is an amazing product. For years, physical therapist and doctors recommended freezing Dixie Cups filled with water and even golf balls to try and roll out the shin splints while reducing inflammation. Our product combines effectiveness and convenience all into one! No more messes from melting ice. The casing provides an easy grip and smooth application. Freeze the ball and casing in freezer for 2 hours for hours of relief.

HOT AND COLD PACK

Inflammation plays a big part of shin splint. The pressure of that muscle against the bone is the cause of the pain. Professional Rehab’s Hot and Cold Pack are designed to mold to the uneven surface and the curves of your leg even when frozen to provide as much relief as possible. The cooling causes the inflammation to subside allows for better blood flow and recovery. If the cooling sensation is too intense be sure to place a towel between your skin and pack. Apply for 20 minutes every 2-4 hours until pain subsides.

WRAP

IMPORTANT: Apply the wrap from the bottom of your leg towards your knee. Adjust to preferred tightness. If applied from the knee down it will fall loose and not be effective.

Professional Rehab’s Wrap provides multiple benefits for shin splints. Compressing your shins reduces the impacts on your lower leg during exercise. There is a certain amount trauma and vibration that occurs during every step, and Professional Rehab’s Wrap reduces it by giving you more support and stability. Shin splints are a stress related injury and reducing the impacts by adding stability might make a difference in avoiding the injury.

Wrapping your shins improves your blood flow due to improved venous return and it assists you in warming up faster by increasing skin temperature. A proper warm up sometimes helps with pain on anterior shin splints. Swelling and inflammation are a big part of shin splints. Compression is a proven way of reducing both.

Stretches

Calf Stretches: Stretching your calves could help alleviate shin splints. Be proactive with this stretch. Begin by sitting on the floor with your legs straight in front of you. Loop an exercise band or towel around the bottom of your feet and gently pull back into dorsiflexion. Hold for 10-15 seconds. Repeat 2-3 times on each leg.
Shin Resistance Exercise: Strengthen your anterior lower leg and help reduce the recurrence of shin splints with this stretch. Sit on the floor and loop an exercise band around the front of your feet with the other end of the band wrapped around a table or stationary object you can use for support.
Dorsiflex your foot against the resistance. Do 3 sets of 10-15 reps. Increase the resistance by using heavier bands or doubling your reps to the 20-30 range.

Strengthening

Wall Shin Raises: Begin by standing with your back to a wall. Place your heels about a foot away from the wall while your body is resting on the wall. Begin to dorsiflex (bring toes up) both ankles while your heels remain in contact with the ground.
Stretch your toes up as far as possible. Lower your feet back toward the ground. Try to keep your toes from touching the ground. Repeat for 3 sets of 10-15 reps.

Heal Step Downs: Begin with an erect body position, placing your feet about shoulder-width apart. Take a step forward with one foot. The length of the step should be a normal walking step. When your heel makes contact with the ground, stop your foot from fully plantar flexing.
Using your shin muscles, keep the sole of the foot from contacting the ground. Your toes should not descend more than an inch or so. Step back to the starting position, repeat for 10-15 reps, and switch legs.
Calf Raises: Begin by placing the balls of your feet on a ledge. Lower your heal below the ledge and lift back to your Tippy-toes. Be sure to keep a controlled speed and don't let the bounce bring you back up. Repeat for 3 sets of 20-30 reps.