Did you suffer from Shin Splints during the City to Surf, running, sports or training? Here are 5 ways we can help.
Shin splints is a very common condition plaguing both avid runners or people who play sports involving running.
Shin Splint Background
Shin splints often result from a sudden increase in running activity, abrupt change in workout routine or changing the surface you run on.
There are two types of shin splints; Anterior shin splints which is often caused by dysfunction in tibialis anterior and Medial shin splints whereby the soleus is implicated. To put it simply, an increase in activity causes the muscles that attach to your shin to repetitively pull on the bone which produces pain in two ways
- The bone is covered in a protective sheath called the tenoperiosteum, this repetitive pulling causes this sheath to become inflamed.
- Microtears can form in the muscle itself from overuse, which also leads to knots developing
5 Ways to Treat Shin Splints
Activity Modification
This is one of the simplest but most overlooked components to any treatment program.
- Try a cross trainer – this decreases the impact from your foot striking the ground
- Reduce your mileage to 30% of what you currently do, gradually increase 10% per week
- Have your running biomechanics and landing techniques assessed.
Dry Needling
- Dry needling can be an effective to
ol for 
releasing active trigger points, decreasing muscle tension and improving blood flow to the area
Taping
- Your shin splints may have arisen from an overpro
nated foot. As such taping for arch support into supination may assist in altering your foot biomechanics to fix pain.
- Kinesio tape can also be used on the muscle itself providing your body with an external stimulus to improve length and strength changes.
Soft Tissue Release
- Having a tight muscle increases the amount it pulls on the bony
attachment. Release your muscles to get enough length to allow your body to move freely! - Try this smash out! You need two lacrosse balls.
Stretching
Three effective stretches that may be beneficial to include:
- Gastrocnemius Stretch
- Soleus Stretch
- Tibialis Anterior Stretch:
