Shin splints denote several different injuries of the shin. All of them -- compartment syndrome, stress fractures and muscle strain -- are due to overuse. Training too hard, on hard surfaces, wearing improperly fitted shoes and not resting long enough to allow muscles to recover and adapt are all factors in shin splints.
Treatment
Shin splinting is pain in the shin along the medial or inner edge of the tibia, usually on the lower leg. It can start as pain while running or competing in sports. If not allowed to heal, it can progress to pain while resting and pain during daily activities. Standard treatment includes rest, ice and over-the-counter pain medications. Massage therapy can help speed healing of the shin splints and can also help to retrain muscles once they have healed. Massage can also correct problems that may have contributed to the problem such as pronation due to imbalanced muscles.
Lymph Drainage Massage
According to the University of Michigan, inflammation and swelling can cause compartment syndrome -- compressed nerves, blood vessels or tendons --, which causes pain. The effect of lymph drainage massage and light- or medium-pressure Swedish massage is to move excess fluid out of an inflamed area, reducing pressure on the nerves, blood vessels and tendons. It is safe to begin lymph drainage massage during the acute phase of shin splints because the touch is so light that it is unlikely to cause further injury or bruising.
Ice Massage
Ice massage, one of the tools of sports massage therapists, can help reduce pain, swelling and inflammation. It is a good pain reliever because it has few of the side effects of over-the-counter pain medications. Freeze water in a paper cup. Tear off enough of the cup to reveal the ice and then rub it in a circular pattern over the painful area, using a light touch.
Connective Tissue Massage
Connective tissue massage, also called deep tissue massage, helps to stretch and relax tight muscles, reduce spasm and contracture and retrain muscles to function better. It also helps prevent the formation of excessive scar tissue in the injured muscles. Don't begin deep tissue massage until redness, swelling and heat have disappeared and the pain is better.
Considerations
If as you rub along the painful area you can find a specific spot that hurts more than the rest, consider the possibility of a stress fracture. If you think you have a stress fracture, see your doctor. Don't start massage until the fracture has been treated, as your muscles may be tight because they are splinting and supporting the injury. Once the stress fracture starts to heal, then you can begin massage. Once your shin splint has healed, consider getting extra coaching so that you don't return to the same habits that caused the problem in the first place.
References
- Rice University; Shin Splints; Mark Jenkins; 2003
- University of Michigan: Anatomy Tables; Osteology -- Clinical Terms
- "Sports & Exercise Massage"; Sandy Fritz; 2005
