Before I move on to shin splints, I want to
quickly cover the topic of general shin soreness. Shin soreness
is simply a muscular overuse problem. By using the R.I.C.E.R.
regime you'll be able to overcome 95 percent of all general
shin soreness within about 72 hours.
For lower leg pain that goes beyond general
shin soreness, a more aggressive approach must be taken. Lets
now have a look at shin splints in a little more detail.
What are Shin Splints?
Although the term shin splints is often used
to describe a variety of lower leg problems, it actually refers
specifically to a condition called Medial Tibial Stress Syndrome
(MTSS). To better understand shin splints, or MTSS, lets have
a look at the muscles, tendons and bones involved.
The main components of the lower leg that are
affected by the pain associated with shin splints are:
The Tibia and Fibula. These are the two bones
in the lower leg. The tibia is situated on the medial, or inside
of the lower leg. While the fibula is situated on the lateral,
or outside of the lower leg.
There are also a large number of the muscles
that attach to the tibia and fibula. It's these muscles, when
overworked, that pull on the tibia and fibula and cause the
pain associated with shin splints.
Specifically, the pain associated with shin
splints is a result of fatigue and trauma to the muscle's tendons
where they attach themselves to the tibia. In an effort to keep
the foot, ankle and lower leg stable, the muscles exert a great
force on the tibia. This excessive force can result in the tendons
being partially torn away from the bone.
What Causes Shin Splints?
While there are many causes of shin splints,
they can all be categorized into two main groups. Overload (or
training errors), and Biomechanical Inefficiencies.
Overload (or training errors):
Shin splints are commonly associated with sports
that require a lot of running or weight bearing activity. However,
it is not necessarily the added weight or force applied to the
muscles and tendons of the lower leg, but rather the impact
force associated with running and weight bearing activities.
In other words, it's not the running itself,
but the sudden shock force of repeated landings and change of
direction that causes the problem. When the muscles and tendons
become fatigued and overloaded, they lose their ability to adequately
absorb the damaging shock force.
Other overload causes include:
Biomechanical Inefficiencies:
The major biomechanical inefficiency contributing
to shin splints is that of flat feet. Flat feet lead to a second
biomechanical inefficiency called over-pronation. Pronation
occurs just after the heal strikes the ground. The foot flattens
out, and then continues to roll inward.
Over-pronation occurs when the foot and ankle
continue to roll excessively inward. This excessive inward rolling
causes the tibia to twist, which in-turn, over stretches the
muscles of the lower leg.
Other biomechanical causes include:
