shin splint

[rainy]

Factors that might contribute to shin splints include foot:

Muscles
weak anterior leg muscles
feeling tight posterior leg muscles
Training errors
hard running surface
recent increase in running speed or distance
Foot Wear
unsupportive shoes
no heel cushion hard heel
Foot Structure
fallen arches

Treatment

Typical treatment will likely include:
PHASE 1


Ice 10-15 minutes for 2-3x per day
Anti inflammatory drugs
Active rest-participate in activity was that does not stress the affected area but maintains cardiovascular fitness. An example would be bike riding.PHASE 2

Continue as above and add:

Appropriate shoe orthotics. For example, arch supports may be worn.
Posterior leg stretching (Figures #1& 2) and Anterior leg stretching (Fig. #3).
Anterior leg strengthening (Figures #4).http://www.nismat.org/ptcor/shin_splints/fig1a.jpghttp://www.nismat.org/ptcor/shin_splints/fig1b.jpg Keep involved leg back with the knee straight and heel on the floor. Slowly bend front knee and lean into wall until stretch is felt in the calf of the back leg. Hold for 20 seconds and repeat 5 times.Figure 1: Gastroc Stretch

http://www.nismat.org/ptcor/shin_splints/fig2a.jpghttp://www.nismat.org/ptcor/shin_splints/fig1b.jpg Similar to the gastroc stretch, however keep both knees bent and heels on the floor. Lean into wall until a stretch is felt in the lower calf. Hold for 20 seconds and repeat 5 times.Figure 2: Soleus Stretch
http://www.nismat.org/ptcor/shin_splints/fig3.jpgIn a or sitting position, cross the involved leg over the uninvolved leg. Pull the toes in a direction that will gently stretch the tissue on the top of the. Hold 20 seconds and repeat 5 times.Figure 3: Anterior Tibialis Stretchhttp://www.nismat.org/ptcor/shin_splints/fig4a.jpghttp://www.nismat.org/ptcor/shin_splints/fig4b.jpghttp://www.nismat.org/ptcor/shin_splints/fig4c.jpgSit in a chair with arms resting on thighs. Begin to tap toes by lifting up foot except for the heel and returning it to the floor as fast as possible. You should start to feel the muscles in the front of the ankle working. Continue tapping for 20 seconds and repeat 5 times.Figure 4: Toe Taps
PHASE 3


Limited running on treadmill or track surface at low speed, distance, and level plane
Patient education: learn to recognize symptoms of shin splints in order to prevent reoccurrence and be able to administer self treatment to the area when symptoms return.PHASE 4


Return to sports
Continue with stretch and strengthening of leg and ankle muscles.

[mona2007]

شكرا لك موضوع مفيد
تسلم ايدك اخ ريني

[Dr.Sultan]

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SHIN SPLINTS
Shin splints is a term used to describe pain in the lower leg that occurs during exercise. This condition has many causes and can affect athletes at all fitness levels. One common cause of shin splints is posterior tibial syndrome (PTS). The pain associated with PTS occurs on the medial (inside) border of the tibia (shin bone). The pain present when you start exercising becomes less severe as you warm up but becomes worse than ever after you stop exercising. Posterior tibial syndrome often occurs in beginning runners, who are unaccustomed to the activity and running surface, but can occur in seasoned athletes when they change running surfaces, exercise in different shoes, or increase their intensity or duration of exercise.
TIBIAL STRESS SYNDROME
This is another catch-all term that covers several more specific diagnoses including posterior shin splints, anterior shin splints, and perhaps could even include compartment syndromes. For the purposes of our discussion we'll look at the two most common: posterior and anterior shin splints. Anterior shin splints are really an inflammation of the tendons that attach to the front of the shin bone to the outside. One large muscle, the Tibialis Anterior, is primarily responsible for keeping your toes from dragging when you swing your leg through to take a step, and acts to gently lower the forefoot to the ground when the heel strikes. It also is responsible to help decelerate the pronation of the foot that occurs shortly after heelstrike. This muscle acts in opposition to the larger calf muscle group in the back, and hence a primary cause of irritation is a lack of adequate flexibility in the calf muscles. Early symptoms usually consist of aching in the muscle on the front outer part of the shin during running, and gradually persist until there is a defined and sharp pain along the front outer tibia (shin bone) even with walking. Posterior shin splints are an inflammation of the tendons that attach to the inner side of the shin bone. A common muscle involved is the Posterior Tibialis. This muscle is quite active in decelerating the pronation (inward rolling) motion of the foot. Symptoms usually consist of an aching that occurs along the inner front surface of the shin bone and may progress down to the arch of the foot. Generally the pain occurs when you first run, and may subside later in the run only to return later. As the inflammation worsens, the symptoms are present with walking and may also present as a tenderness and stiffness when first arising. With either of these syndromes, there may be localized tenderness to the touch and there may also be some swelling. If there is acute tenderness, warmth, redness and swelling, a stress fracture should be ruled out by a physician using X-Ray or bone scans. The most common causes for both of these syndromes are lack of adequate calf muscle flexibility, and faulty biomechanics. If rest, ice and stretching don't give substantial relief fairly quickly you should definitely pursue the advice of a biomechanical specialist.
PROBABLE CAUSES
• tight calf muscles
• biomechanical faults (excessive or prolonged pronation)
• increasing mileage too fast
• excessive shoe wear
• training errors (too much hill work or speed work too soon)
TRAINING STRATEGIES:
• stretch tight calf muscles (several times a day is good)
• decrease mileage and hill work / speedwork
• assess shoe wear and replace frequently
• see biomechanical specialist for full gait analysis, orthotics and treatment as needed.

[rainy]

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تسلم ايدك اخ ريني
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[rainy]

اخي طبيعي
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[Saly_123]

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