"Shin splints" refers to pain in the front of the lower leg and is commonly associated with sports that require running. Shin splints may initially be a dull aching sensation after running and progress into intense pain even during walking if left untreated. The pain is primarily from inflammation of the bone in the lower leg caused by the traction forces of physical activity. Notable root causes of shin pain are abnormal movement patterns, improper footwear and a lack of flexibility in the calf muscles. Common treatments include a reduced exercise dosage, ice or cold therapy, stretching and strengthening exercises.
Flexibility
Flexibility is the ability to move a joint through a full range of motion. The American College of Sports Medicine says lack of flexibility combined with reduced musculoskeletal strength contributes to a decreased ability to perform activities and also increases the risk of injury during exercise. Increasing the flexibility of the calf muscles has been shown to be an effective treatment in the prevention of shin splints.
Active Isolated Stretching
Active isolated stretching is a modern method considered effective in increasing the flexibility of major muscle groups. It emphasizes an active contraction of the muscle through a full range of motion followed by an assisted stretch of the muscle for no longer than two seconds. This process can be repeated for up to 10 repetitions for each muscle group. AIS is similar to traditional static and dynamic stretching but differs in the amount of time actually spent on each stretch. The key is holding each stretch for no more than two seconds.
AIS Calf Stretch
Sit on the floor with both legs extended out in front of you while holding a towel in one hand. Wrap the towel around the sole of your right foot. Gently contract your right calf muscle while providing light resistance with the towel until your toes are pointing forward and your ankle is at its full range of motion. Once full range of motion is achieved with toes pointing out, relax your calf and pull on the towel so your ankle flexes to bring your toes pointing toward your ankle through a complete range of motion. Once it's reached, and your toes are pointing back toward your head, hold a stretch with the towel for no longer than two seconds. Repeat this process for up to 10 repetitions and then switch legs.
Considerations
If your shin splints are in the beginning phase, decrease your exercise volume while beginning treatment. Doing lower impact activities such as biking or swimming will help you keep your conditioning levels up while your shins are healing. Once your shins have completely healed, continue stretching and use proper footwear to prevent re-injury.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
- Sports Injury Clinic: Shin Splints
- Sports Medicine & Rehabilitation International: Active Isolated Stretching: The Mattes Method; Taras V. Kochno, M.D.
