Shin Splints - Floyd Memorial Hospital

EXERCISES:
Ankle Alphabet:
Elevate foot.
Slowly move
foot, spelling
each letter of
the alphabet. Try
not to move hip
or knee. Perform
one set of three
times through
the alphabet, twice daily.
Runner’s Stretch:
Stand facing the
wall. Place your
hands on the wall.
Step forward with
one leg. Keep your
rear leg straight
with your heel
on the floor. Hold
the stretch 20
seconds, repeat
three times daily.
Ankle Stand:
Stand with both feet
shoulder distance apart.
Raise up on heels.
Lower and repeat.
Perform one set of 10
repetitions, twice daily.
Shin Splints
Floyd Memorial
Outpatient Rehabilitation
1700 State Street
New Albany, IN 47150
(812) 948-7416
Floyd Memorial Physical Therapy
3891 Charlestown Road
New Albany, IN 47150
(812) 945-3440
724 Highlander Point Drive
Floyds Knobs, IN 47199
(812) 923-0630
2207 Concord Avenue NW, #100
Corydon, IN 47112
(812) 738-3616
www.floydmemorial.com/rehab
125010 (06/12) FMHHS
WHAT ARE SHIN SPLINTS?
WHAT ARE THE SYMPTOMS?
Shin splints is the general name given to the
pain at the front of the lower leg. It is not a
diagnosis in itself, rather it is a description
of the symptoms of this condition.
There are four grades of shin splints:
WHAT CAUSES THIS CONDITION?
The most common cause of shin splints
is inflammation of the bone sheath, or
periosteum of the tibia, the larger bone in
the lower leg. The pain from shin splints can
be from problems with the muscle, the bone
or attachment of the muscle to the bone.
Other causes could include:
•Walking or jogging on rough terrain
•Changing to a more rigid running shoe or
changing to a harder running surface
•Running and jumping on the toes
•An imbalance in calf and
shin muscle strength
•Worn-out shoes
•Fallen arches
•Leg length discrepancy
•Poor flexibility in the calf muscles
•Excessive mileage or increasing
mileage too quickly
•Excessive sprinting or incline running
•Grade 1 – Vague pain in the shin
or calf following activity
•Grade 2 – Pain before and after
activity, but not during activity.
Performance is not affected.
•Grade 3 – Pain before, during
and after activity with a negative
effect on performance
•Grade 4 – Pain so severe that practice
and competition are not possible
Additional symptoms can include:
•Tenderness/redness over the
inside of the shin
•Lower leg pain
•Occasional swelling or lumps
and bumps over the bone
•Pain when the toes or foot
are bent downward
TREATMENT OPTIONS
Proper Footwear/Orthotics:
A runner experiences impact forces of two to
three times their body weight with each stride.
Problems such as improper footwear, flat feet
or excessively high arches can affect how these
forces are translated from the feet through the
knees and hips, potentially causing pain in these
joints, even as high as your lower back. This
situation can be corrected with arch supports
or custom orthotics. Orthotics allow your foot
to maintain correct position throughout the
gait cycle, which can decrease or eliminate
improper movements of the ankle, knee and hip.
Stretching/Strengthening Exercises:
Avoid excessive stretching; gentle stretching
after a warm-up is best. Begin strengthening
exercises once the pain has subsided.
Physical Therapy: Shin splints can become
a painful, chronic condition if left untreated.
Consult your physician about your physical
therapy options. The physical therapists
at Floyd Memorial coordinate with your
physician to provide individualized care and
treatment options for your specific needs.
Rest: Cut back on your training by
decreasing your mileage and intensity.
Also avoid hills and speedwork. You may
substitute running with swimming, running
in water and biking to reduce irritation.
Ice: Apply ice to the affected area for
10 to 20 minutes with at least one hour
between applications. Do not apply ice
directly to your skin – a pillowcase or dish
towel works well as a protective barrier.
Frozen peas or reusable gel packs are flexible
and conform well to the injured area.
For more information about physical therapy
options offered, call (812) 948-7416 or visit
www.floydmemorial.com/rehab.