Shin-splints
Spring shins, also called shin splints, periosteum or medial tibial stress syndrome, are common complaints of the shin bone. They are often very persistent, which is why it is important to take your time and follow a good exercise program.
Phase 1 of recovery
During this phase, the goal is to reduce the load on the shin and ankle muscles. It is recommended to start with additional exercises.
1. Standing Palov press
Position your feet shoulder-width apart. Hold the resistance band and push both arms straight out in front of you. You will feel the need to engage your abdominal muscles due to the resistance of the band. Ensure your pelvis is tilted (tip: pull in your belly button).
2. Palov Press in stand lunge (Core)
Assume a lunge position. Hold the resistance band at approximately chest height and push it out in front of you. Slowly bring it back to your chest and then push it out again.
3. Lunging Palov press with rotation
Assume a lunge position. Hold the resistance band and rotate to the left or right. Try to maintain tension on the band as much as possible; this means you should not let the band pull you all the way back to the starting position.
4. Deadbug palov press
Lie on your back with your legs off the ground and your knees bent. Next, extend one leg until it is just above the floor. Hold a resistance band with your hands—with the other end anchored to a post—and extend your hands out over your chest, then bring them back.
5. Exorotation prone position
Lie flat on your stomach and then bend your knees. Next, move both legs simultaneously towards the ground and back up. Repeat the movement.
Phase 2 of recovery
In this phase, the goal is to strengthen anklemuscles through exercises. It is important to gradually build up the load.
1. Balans (enkel)
Plaats het balanskussen in een veilig omgeving met eventueel een antislip matje onder het kussen bij een gladdere vloer. Zet eerst beide benen op het matje, breng vervolgens een been naar voren en houdt deze positie vast.
2. Standing external rotation with a towel
Stand upright with one foot on a towel and your hands on your hips. Then, rotate the foot on the towel outwards and back again. Repeat the movement.
3. Isometric deadbug
Place a resistance band around your forefeet and lie on your back with your hips and knees both bent at 90 degrees. Extend one leg while keeping tension on the band. Return to the starting position and repeat on the other side.
4. Excentrische psoas march
Place a resistance band around your forefeet and lie on your back with your hips and knees both bent at 90 degrees. Extend one leg, then bring the other leg toward it in a controlled manner.
5. Fire hydrant
Stand upright with a resistance band just above your knees and your hands on your hips. Now lift one leg off the ground while simultaneously rotating your knee outward. Return to the starting position.
6. Rear kick
Rear kick, ga rechtop staan met een elastiek rondom je enkels en je handen in de zij. Beweeg vervolgens één been gestrekt naar achteren en weer terug. Herhaal de beweging.
7. Gluteus medius walk
Ga op heup breedte staan. Doe het elastiek om, net boven de enkels. Houdt de knieën gestrekt. Verplaats de verste voet opzij, zet het standbeen een klein beetje bij. Verplaats over ongeveer 10 meter op en neer.
Phase 3 of recovery
During this phase, the goal is to increase the load on the shin and build up to sports activities.
1. Hip bridge on a ball
Rest your shoulders on a ball. Position your feet close to the raised surface, then lift your buttocks all the way up; repeat the movement.
2. Wall glute bridge
Lie on your back with your feet flat against the wall and your knees bent. Then, lift your hips off the ground and hold this position. Keep your knees bent.
3. Kettlebell swing
Ga op heupbreedte staan houdt de kettlebell met gestrekte armen tussen de benen. Zak een klein stukje door de knieën omlaag, kom vervolgens explosief omhoog en strek de armen recht naar voren.
4. One leg squat met stoel (knie)
Plaats een stoel achter u. Zak door uw ene been waardoor uw andere naar voren beweegt en ga langzaam op de stoel zitten (Tip: hoe langzamer, hoe moeilijker). Voor balans kunt u uw armen naar voren bewegen.
5. One leg Gluteaal Extensie
Ga met je rug op de grond liggen. Plaats 1 voet op het bankje en houd de andere voet los van de grond. Houd je billen net van de grond af. Breng je heup nu omhoog en houd je schouders op de grond. Herhaal deze beweging.
Resistance band
Hard. Compact. Qualitatively.
Resistance band
Hard. Compact. Qualitatively.
The meaning of shin splints (medial tibial stress syndrome)
Shin splints, also known as periostitis or medial tibial stress syndrome (MTSS), is a common cause of shin pain. Pain is caused by high muscle tension in one of the ankle muscles that originates on the back and inner side of the tibia. This muscle extends past the inner side of the ankle behind the bony knob (medial malleolus) and inserts on the navicular and cuneiform bones in the foot. Its function is to push the foot down and inward.
The causes of shin splints (medial tibial stress syndrome)
The periost (membrane covering the bone) can become irritated due to excessive pulling forces on this muscle. Causes of increased pulling forces resulting in shin splints can be unsupportive footwear, arch collapse ie. flat feet (pes planus), overuse of the forefoot, poor pelvic and lumbar posture or high bodyweight.
The symptoms of shin splints (medial tibial stress syndrome)
The shin pain is usually felt on the inner and lower side of the shin. The pain tends to be stabbing in nature and can radiate down the entire lower leg. Aching and stiffness in the calf is also common. Long walks, running and training can aggravate the symptoms. The pain often gets a lot worse with more intense activities.
The treatment of shin splints (medial tibial stress syndrome)
Treating shin splints can be complex. This is due to the fact that the entire lower kinetic chain is involved, not only the lower leg. This means that beside the ankle and lower leg, the knee, hip, pelvis and spine can be the cause of the symptoms.
You’ll find a variety of treatment options online. This is because there is no scientific consensus on what the best treatment for shin splints is. We do know a few things. Firstly, it is important to lower the load on the lower leg taking your injury into account. On a scale of 0-10 (with 0 representing no pain at all and 10 the worst pain imaginable), the pain should not exceed level 5-6 in your daily life or during sports. The pain can sometimes intensify after the activity and should still not exceed level 5-6.
Besides this reduction in load, it is important to start exercises to improve the stability of the foot, ankle, knee, hip, pelvis and lower back. This will make the kinetic chain more efficient and reduces load on the lower leg.
Other treatment options are shockwave therapy, dry needling, orthotics and manual therapy. You can try any of these while working on the exercises. There is no consensus in literature on which one works best, so you’ll have to try and find the one that works for you.
One thing scientists agree on; recovering from shin splints is not easy and will take a while. Typical recovery times for full recovery and return to sport range from 3 to 6 months, with the worst case scenario taking 6 months to 2 years.
Synonyms
Shin pain, medial tibial stress syndrome, periostitis, flat feet, arch collapse
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.