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Shin splintsFor athletes who want to know how to prevent and treat shin splints.
By: Stephanie Vagie
What are shin splints? Symptoms Causes Treatment Strengthening stretching
Objectives:
Also known as medial tibial stress syndrome
Main cause: Inflammation of the periostium of the tibia (sheath surrounding the bone).
Traction forces on the periosteum from the muscles of the lower leg cause shin pain and inflammation
What are shin splints?
Pain over the inside lower half of the shin.
Pain when you first start and after you exercise.
swelling.
Symptoms of shin splints
lower leg redness
lump or bump on the lower leg
Pain with toes or ankle pointed downwards
You also might have shin splints if …
Running downhill & on uneven surfaces
Weak muscles in the front of the leg
Over-pronation
What causes shin splints?
Not increasing your activity gradually
Resuming exercise after a period of no or reduced activity
Wearing inappropriate shoes
Also…
Rest Ice Strengthen lower leg muscles Appropriate shoes
Treatment:
Arch supports Taping Anti-inflammatories Cross training Train on softer surface
Continued…
For each exercise
Exercises to prevent and treat shin splints:
3 sets of 30 exercises
3 sets of 10 exercises
Do 3 times a day!
Stretches and Strengthens Walk on your toes for 25 yards Point toes inward & walk 25 years Point toes outward & walk 25 years
Toe Walking Sets&
Reps
Stretching and Strengthening Lift the front of your foot off of the floor.
(hold for 10 seconds) then slowly lower the front of your foot Harder version: walk on heels for 25 yards
Heel Walking
Sets&
Reps
Stand with your feet shoulder width apart. Take a step forward with one leg and let
your heel touch the floor. Stop before the front part touches the floor! Return to starting position and repeat.
Foot Step Holds
This helps strengthen the muscles in the front of your lower legs.
*Use your shin muscles to keep the sole of the foot from making contact with the ground.
Sets&
Reps
come to a stairway. Lift your toes so you are standing on your
heels. (Stay on heels the whole time!) Step up on to the step with your right foot,
then your left foot. then step back down with your right foot
then left foot. Step up and down 10 to 12
Step downs Sets&
Reps
Sit on a soft surface with your legs folded directly under your thighs.
Use one hand to support your weight and the other to lift your knee.
Hold for 20 to 30 seconds, then switch legs.
Shin Stretches: Sitting down
Do you feel the stretch in your shin?!
Start in a seated position point foot down on the ground.
Shin Stretch: seated in chair
Lie on one side. Grasp top forefoot behind. Pull forefoot to lower back. Hold stretch for 30 seconds. Repeat with opposite foot.
Shin stretch: lying
This also stretches your quad!
Sit on a bench and have your legs hanging off the side.
Bend your foot up toward your shin (dorsiflexion)-(hold for 10 seconds)
then lower your foot by pointing your toes back toward the floor (plantarflexion).
Bent Knee Ankle Dorsiflexion and Calf Stretch
Check out this you tube video!
Sit on the floor with your knees straight. Loop a rope around the front of your foot
and gently pull back. Move your foot up toward your shin(hold
for 10 seconds) then move your foot down toward the floor.
Seat ankle dorsiflexion & calf stretch
Stand facing a wall keep your knee straight & your heel on the
floor place the front, bottom part of your foot
against the wall.
Standing Ankle Dorisflexion Stretch
You should feel a stretch in your calf muscles!
Sources and other websites that may help: http://walking.about.com http://foothealth.about.com http://www.medicinenet.com
The end!
Know you should know everything about shin splints!