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by Tatiana Wellens Bruschayt DPM PhD,[link widoczny dla zalogowanych]
Shin splints can be an annoying problem for the runner and non-runner alike. That throbbing,[link widoczny dla zalogowanych], achy pain in the front of the leg can sideline a runner,[link widoczny dla zalogowanych], and be an all-around nuisance for heavy walkers.
Shin splints are most often caused by an overuse of the tibialis anterior muscle. The tibialis anterior is a muscle in the front of the leg that originates from the top third of the tibia (shin bone),[link widoczny dla zalogowanych], and inserts into the bones of the middle of the foot. When the muscle is used excessively,[link widoczny dla zalogowanych], especially if it is weak,[link widoczny dla zalogowanych], it can actually pull microscopic pieces of the tibia bone off. therapy is most commonly used. This consists of rest, ice,[link widoczny dla zalogowanych], compression,[link widoczny dla zalogowanych], and elevation. Of these,[link widoczny dla zalogowanych], the most important is probably rest. Because it is considered to be an overuse injury,[link widoczny dla zalogowanych], resting is vital to a quick recovery. Icing the affected area will also help to bring down some of the inflammation. Anti-inflammatory medications can also be used,[link widoczny dla zalogowanych], such as Tylenol or ibuprofen.
One easy way to prevent shin splints is to wear the proper shoes when running or walking long distances. Walking and running shoes should be in good condition, and should fit well and be comfortable. Take a look at the bottoms of your shoes. If the soles of the shoes are well worn,[link widoczny dla zalogowanych], that means that the cushioning and support of the shoes is likely to be worn away as well. Running and walking shoes should be measured in miles,[link widoczny dla zalogowanych], not in the length of time you've had them. In general,[link widoczny dla zalogowanych], the lifespan of a shoe is somewhere between 300 and 500 miles.
Shin splints also may occur due to a weak tibialis anterior muscle. The tibialis anterior helps us to have an even stride during gait. If the tibialis anterior is weak compared to the calf muscles,[link widoczny dla zalogowanych], then the foot is able to slap against the ground with more force.
To strengthen the tibialis anterior muscle,[link widoczny dla zalogowanych], try this exercise. While sitting in a chair (such as at work,[link widoczny dla zalogowanych], at a desk,[link widoczny dla zalogowanych], or any time where you need to be sitting for a while) lift your toes and the front of your foot off the ground while keeping your heel on the ground. Hold your feet like this for a second or two before bringing them back to the ground. Try doing three sets of ten. You should feel it in the front of the legs,[link widoczny dla zalogowanych], right where the shin splints were.
Similarly to shin splints caused by overuse of the tibialis anterior muscle,[link widoczny dla zalogowanych], shin splints can also occur from overuse of the tibialis posterior muscle. This is a muscle that originates in the back of the leg,[link widoczny dla zalogowanych], off of both the tibia and fibula bones. It,[link widoczny dla zalogowanych], like the tibialis anterior,[link widoczny dla zalogowanych], inserts into the bones of the midfoot as well,[link widoczny dla zalogowanych], but into the bottom of the foot.
The action of the tibialis posterior is to invert and plantar flex the foot,[link widoczny dla zalogowanych], which is an important aspect of walking and running. When the foot is allowed to over-pronate, such as from not wearing the proper shoes,[link widoczny dla zalogowanych], the tibialis posterior is forced to work even harder. This can lead to repetitive stress,[link widoczny dla zalogowanych], which may lead to shin splints. This is a less common form of shin splints,[link widoczny dla zalogowanych], but it does happen occasionally. The pain is generally more on the inside of the leg,[link widoczny dla zalogowanych], as opposed to traditional shin splints,[link widoczny dla zalogowanych], which are on the front of the leg.
With a recurring problem like shin splints,[link widoczny dla zalogowanych], the most important piece of treatment is prevention. Generally it will take at least a full week of rest for the inflammation to go away completely. Once you're feeling better,[link widoczny dla zalogowanych], ease back into running or walking. If the problem comes back,[link widoczny dla zalogowanych], a change in shoe gear may be required. If that doesn't work, consult a professional about the problem.
Some measures that go beyond a simple change in shoe gear include the use of functional orthoses. Functional orthoses will help the foot to function at a more optimal position,[link widoczny dla zalogowanych], which is particularly helpful when running. If the foot is in it's optimal position,[link widoczny dla zalogowanych], the muscles will not be over-worked. This can help prevent shin splints of both the tibialis anterior and posterior.
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