SHIN SPLINTS

“Shin Splints” is the most widely used name for a variety of generalized symptoms for pain in the lower leg, below the knee. The symptoms involve either the front (anterior) or back (posterior) muscles of the lower leg. At times there will be involvement of the front bone (tibia). Shin splints can affect either one or both legs.

The name “Shin Splints” has become a commonly used name for any pain that occurs in the lower legs. There are many conditions that can cause such pain; therefore it is recommended that the individual see their Chiropractor or Physician for a full evaluation in order to get a definitive diagnosis of their condition.

“Shin Splints” can cause a wide range of symptoms, such as pain described as soreness, aching, stabbing, sharp and can be anywhere from moderate to severe. Shin splints can be a highly debilitating condition if not addressed at the early stages.

“Shin Splints” caused by the front (anterior) muscles will affect the front and outside (lateral) portion of the leg. The back (posterior) muscles will affect the back and inner (medial) side of the leg. The location off the pain is of prime importance in the type of shin splint diagnosis, whether it be the anterior or posterior type.

A complete case history can usually determine the causative factor in the beginning cause (etiology) of the condition. It is extremely important to find this causative factor if the condition is to be prevented from reoccurring. The doctor will determine what are the probable triggers and make the proper recommendations in how to avoid them in the future. Some exercises or sports may have to be avoided, but this should not stop the individual from changing exercises or sports.

The individual must not become a “couch potato”! Maintaining muscle tone and strength will be paramount in keeping the individual vigorous, vital, and pain-free. Stretching and exercises will keep the muscles from shortening and going into spasms. Be sure to wear proper fitting shoes that are also shock absorbent and not broken down. Warm up before you exercise or run. A warm up period is also extremely important when engaging in any sports activities.

In treating shin splints, the individual must be in the forefront of their own treatment, even while being treated by his/her Chiropractor or Physician. Following the above advice is mandatory in preventing re-occurrences. To prevent pain the following regime is of the utmost importance, and should be used by the patient. Some of the suggestions that have been mentioned above bear repeating and will be mentioned below:

1.  Before exercising, be sure to take a few minutes to warm-up the muscles and loosening the joints. The best way to do this is by stretching and bending from side to side and up down. Stand with your legs wide apart and stretch your legs, first to one side by bending one knee to the right, then bending to the left.

2.   After the period of exercise or sports is over, a cool down period is extremely important so that the muscles do not stiffen up and go into spasm. This will also prevent the joints from becoming stiff or freezing up.

3.   Work up to your sport on a gradual basis. When playing golf do not play the entire course the first time. Increase the length of play each time.

4.   When starting an exercise program, start with 3 to 6 repsand gradually increase them as your physical capabilities will allow. If you do weights, do not start with weights that tax your capabilities, but start low and increase according to your comfort level. In running or swimming follow the same precautions.

5.   If you start a running or walking program, be sure to wear the proper shoes. They must of course be comfortable, fit properly, shock absorbent, and not worn or broken down. When this occurs, they must be replaced as soon as possible.

6.  Should you develop pain while exercising, walking, running, swimming or engaging in any sport, STOP! Wait a day or two and try it again. If the pain occurs again, the cause should be investigated. That is best determined by seeing your healthcare provider.

7.  Do not run or play sports on hard surfaces. This places too much stress on the knee joints, hip joints, and the spinal discs, especially of the low back.

8.   Consider using specific leg and ankle strengthening exercises with emphasis on stretching short muscles and tendons, because they are the most vulnerable.

NOTE: Before starting any exercise program or playing sports for the first time it is advisable to discuss this with healthcare provider.

To control and alleviate pain during the course of their treatment, it will be up to the individual to use home self- treatment. Following this regime will be most beneficial:

1. Try to use “moist heat” before playing sports or Exercising.

2. Use ice or “ice Massage” after sports or exercising to cool down the muscles.

3. During the day use the “ice massage” for about 20 minutes at a time, at least 2 or 3 times daily.

NOTE: There is an ideal technique called “RICE” that is excellent to remember and follow:

R: REST: (Resting after exercise or sports allows the muscles and tendons to return to a normalcy).

I: ICE: (Ice massage to the muscles and wherever there is pain will alleviate the pain.              

C: COMPRESSION: (Use of an ace bandage or compression to keep muscles from going into spasm).

E: ELEVATION: (Elevating the limb to above heart level to allow proper drainage and circulation of muscles).

Using “ice massage” is not as difficult as it may sound. Fill several paper cups with water and place in the freezer. When frozen, use one cup at a time to massage the painful muscles. As the ice melts, tear off part of the cup to expose the ice and continue the massage. Use the massage for about 20 minutes at a time.  Using an analgesic gel, such as BIOFREEZE, after the massage can be very helpful in relieving the pain and discomfort.

For the individual who will resist using “ice massage” because of the preparation and time involved in its use, there is a hot/cold massager, called the VARIOTHERM, by Medisana. The use of this massager can be extremely valuable. It can be used for 5 to 10 minutes and even used as a combination therapy, using the heat, then cold. It also has a magnate that adds to the therapy that will help increase circulation as well as the vibration. With the VARIOTHERM MASSAGER there will be 4 therapies that can be applied simultaneously.

Following this regime will be extremely helpful during your course of treatment by your Chiropractor or Physician. It will speed your recovery time and may in fact reduce the amount of treatments needed. When the pain has been resolved and you are feeling normal and ready to return to your daily activities; follow the above recommendations and you can again beginning a happy and vigorous lifestyle.