The Urban Trainer Blog - UK

Commonly known as SHIN SPLINTS

A condition that involves a stress reaction at the junction of bone and muscle.

Common Causes

• A consequence of overuse compounded by sudden changes in intensity and/ or duration
• New terrain
• Worn out training shoes
• Inadequate stretching

Onset Symptoms

• Pain is experienced at the onset of exercise, disappears with continued exercise and returns after the completion of training. The condition can persist to a point where pain is experienced during exercise to an intensity where performance is restricted or unbearable. Point tenderness may also develop as the condition becomes more serious.

Treatments

• If pain persists only subsequent to exercise, then a 25% reduction in workload, an ice massage of the painful area and a stretching/-strengthening program of the lower leg are recommended.
• When pain exists during exercise but is non-restrictive, a 2-4 week course of non-steroidal anti-inflammatory medications and a 50% reduction in workload is recommended. Ice, stretching and strengthening may also be applied. Restrictive pain should be accompanied by a cessation of the associated activity, and replaced by non-impact activities, which allow time for the injury to heal, whilst maintaining general fitness.

Finally - If you suffer from, or are prone to shin splints, try walking on your heels with toes elevated as high as possible off the floor for 2-5 minutes daily. This improves the endurance of the anterior tibial muscle group- weakness of which can lead to shin splints developing.

Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program/medication.

Daniel Zola - ClubKensington

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