Shin splints are a frustrating injury that make for a setback in your triathlon training. This lower leg pain, also called medial tibial stress syndrome, occurs when the muscle fibers near your shinbone become torn and irritated. Your injury is typically caused by overuse of the muscle that controls the upward motion of your foot toward your shin, the tibialis anterior. There are several ways to treat shin splints. One involves using a trigger point massage ball, often called a TP massage ball.
Theory
Directly stimulating trigger points is an effective way to alleviate pain, says Craig R. Denegar, lead author for "Therapeutic Modalities for Musculoskeletal Injuries." When you find your trigger points in the shin area, massage each for 30 to 40 seconds with your ball. You may feel small lumps that mark these trigger points along your tibialis anterior muscle, which originates on the upper outside portion of your shin area and inserts on the lower inside portion.
If you do not have a trigger point massage ball, use your index finger, a roller device or even the end of a pencil with an eraser on it. You will feel a deep burning sensation when you perform the massage. The number of trigger points that are present will vary. However, in general you'll be able to finish trigger point stimulation in less than 10 minutes.
Procedure
When you use a trigger point ball for shin splints, you can use the recommended general procedure. Start at the top part of your tibialis anterior muscle on the outside of your shin. Keep your torso upright and lean back slightly. Apply pressure throughout your palm and through the ball, using your body weight to help create as much pressure as you can tolerate.
Another technique requires two TP balls. Place one ball on the floor and place your calf atop it so that your muscle is isolated from your bone. Your knee will be pointed outward, similar to when you sit cross-legged. Put the other ball on the inside of your calf at along your tibia bone at the same height along your shin. Place your palm on the top ball and shift your body weight forward to generate pressure. Kneed your muscle to alleviate tightness, recommends Cassidy Phillips, founder of Australia's Trigger Point Performance Therapy, which manufactures the TP ball.
Time Frame
For the first 48 to 72 hours after suffering shin splints, do not use massage because it may cause increased swelling, says Denegar. Also avoid running, applying heat and consuming alcohol. Instead, use the PRICE method, which stands for protection, rest, ice, compression with tape or athletic wraps, and elevation 10 to 12 inches above your heart. Use ice for a maximum of 20 minutes at a time up to three times a day. Leave ice off for a minimum of one hour before applying it again.
Prevention
Prevention is the best medicine when it comes to shin splints. Avoid overtraining. Also, run on flat ground as opposed to a canted road because the foot that lands on the high side of the road cant will be more prone to this injury. Strengthen your shinbone area by walking on your heels with your toes pointed upward for 90 seconds or more three times daily. Utilize regular massage therapy as well, advises Tuscon, Arizona triathlon coach Cliff English. Massage will help speed regular muscle recovery and helps you be more aware of areas that are becoming sensitive. English says the best time to get a massage is either the day prior to an off training day or a light training day. Use your massage ball after training sessions to stimulate any trigger points, which relaxes your muscles and alleviates potential spasms. Other tips include replacing your shoes before they wear out, stretching adequately after workouts and using arch supports if you need them.
References
- "Therapeutic Modalities for Musculoskeletal Injuries"; Craig R. Denegar et al.; 2009; pages 162, 233, 262-264
- Trigger Point Performance Therapy: "Shin Splints and TP Therapy"; Cassidy Phillips
- "Fundamentals of Athletic Training"; Lorin A. Cartwright and William A. Pitney; 2011
- Backpacker magazine: "Injury Prevention"; May 2007
- Competitor.com: "Triathlon Training -- Benefits of Massage"; Cliff English
- Marathon Guide: "Recovering from Boston"; Steven Palladino; 2000
