The Mystery Behind the Pain of Shin Splints: PART III Posterolateral Shin Splints

The other type of shin splints is called Posteromedial Shin Splints. These affect the muscles in the back and inner part of the leg. The back and inner parts of the lower leg are responsible for lifting the heel just before the toes push off. If your shoes don’t give you enough support and your feet roll inward, these types of shin splints can react. Also, running on uneven surfaces and banked surfaces can cause this.

Where does one feel the pain of a posteromedial shin splint?

The pain starts along the inside of the lower leg 1 inch to 8 inches above the ankle, and gets worse with a runner who rolls his/her ankles or rises up on his/her toes. Running makes the pain worse and the pain can move into the inner ankle, extending into the shin to within 2-4 inches of the knee. The pain can progressively get worse. Eventually, the muscles themselves can be affected, even pulling the inflamed tendon from the attachment to the bone. This can cause bleeding and more inflammation.

Stay Tuned for Part IV: Treatment for Posterolateral Shin Splints

Check out our Shin Splints Series:

• Part I: Anterolateral Shin Splints
  
• Part II: Treatment for Anterolateral Shin Splints

Source: The Merck Manual of Medical Info

The Glastonbury Chiropractor is located in central Connecticut- CT Spine and Disc Center specializes in patients who suffer from sciatica, disc degeneration, bulging disc or herniated disc in the lumbar spine. Call our chiropractic office at 860-633-8756 to schedule an appointment and to see if you are a candidate for non surgical spinal decompression

Additional Reading Resources:

• Marathon Training Program
  
• Shin Splints NO MORE!
  
• Non Surgical Spinal Decompression in Connecticut
  
• Contact the Glastonbury Chiropractor
  
• Chiropractic Can help runners with injuries
  
• I don't want to stop running because I have lower back pain
  

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The Mystery Behind the Pain of Shin Splints: PART II Treatment for Anterolateral Shin Splints

The key to getting anterolateral shin splints to heal is to stop running and exercise the weaker muscles. So first and foremost: REST. Because most shin splints result from too much exercise and activity, they will progressively get worse unless the legs are rested and the muscles given a chance to heal -- sometimes this can take up to 6 weeks. Stretching the calf muscles is important. Once the shin muscles begin to heal, exercises can be done to strengthen them. One such exercise is the Bucket Handle Exercise.

The Bucket Handle Exercise: In this exercise you basically are working the shin muscles and strengthening them. First, wrap a towel around the handle of an empty water bucket/pail. Sit comfortably on a table- make sure your feet are not touching the floor. Now place the bucket in front of you. Lift the bucket handle with your foot, flex the ankle, then slowly extend the foot by pointing the toe. Do this ten times, two sets of ten. To make it more difficult when you are ready, add water to the bucket. Make sure you are not having any pain.

Other treatments that help with shin splints is cold therapy. Icing the area can decrease pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.

Stay Tuned for Part III: Posterolateral Shin Splints

Check out our Shin Splints Series:

• Part I: Anterolateral Shin Splints

Source: The Merck Manual of Medical Info

The Glastonbury Chiropractor is located in central Connecticut- CT Spine and Disc Center specializes in patients who suffer from sciatica, disc degeneration, bulging disc or herniated disc in the lumbar spine. Call our chiropractic office at 860-633-8756 to schedule an appointment and to see if you are a candidate for non surgical spinal decompression

Additional Reading Resources:

• Marathon Training Program
  
• Shin Splints NO MORE!
  
• Non Surgical Spinal Decompression in Connecticut
  
• Contact the Glastonbury Chiropractor
  
• Chiropractic Can help runners with injuries
  
• I don't want to stop running because I have lower back pain
  

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Subscribe to CT Spine Disc Center by Email

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The Mystery Behind the Pain of Shin Splints: PART I Anterolateral Shin Splints

Part I: Anterolateral Shin Splints

Last year, my sister had to withdraw from running in the Chicago marathon. She had already signed up, trained and was ready to go. But in the last week before leaving for her big trip, she bowed out- mainly because of relentless leg pain a.k.a. shin splints. She described the pain as a dull and aching pain the front of her lower leg. An avid runner who had run smaller marathons in the past, she was an active member of the Running Room. She was so disappointed that she would not compete in the Chicago marathon. So, she called me up and asked me all about shin splints, and what she could do to stop the pain.

A shin splint is the pain that happens from damage to the leg muscles along the shin. It is also known as Tibial Stress Syndrome. My sister just recently became a “runner” in the last few years- she wasn’t much of an exerciser when we were younger, but lately she has taken up running as her hobby- and I have to admit she is very good at it and very disciplined.

Shin splints can occur in two locations of the lower leg- depending on which muscle groups are affected is where you will have the pain.

Anterolateral Shin Splints: Here, shin splints affect the front (“antero”) and outside (“lateral”) parts of the shin. Pain is experienced along the front and outside of the shin.

This type of injury occurs when some muscles are stronger than others. This is a natural imbalance in the size of the two muscles working together. The two muscle groups: The shin muscles and the calf muscles do not work in balance together.

During walking and running the shin muscles in the front work to pull the foot up and the calf muscles pull the foot down. The calf muscles exert so much more force that they can injure the shin muscles.

In the beginning, pain is only felt after the heel hits the ground during running. This can progress to pain in every step of running- eventually becoming a constant pain. The pain can get so severe that the shin will hurt even when touched.

Stay Tuned for Part II: Treatment for Anterolateral Shin Splints

Source: The Merck Manual of Medical Info

The Glastonbury Chiropractor is located in central Connecticut- CT Spine and Disc Center specializes in patients who suffer from sciatica, disc degeneration, bulging disc or herniated disc in the lumbar spine. Call our chiropractic office at 860-633-8756 to schedule an appointment and to see if you are a candidate for non surgical spinal decompression

Additional Reading Resources:

• Marathon Training Program
  
• Shin Splints NO MORE!
  
• Non Surgical Spinal Decompression in Connecticut
  
• Contact the Glastonbury Chiropractor
  
• Chiropractic Can help runners with injuries
  
• I don't want to stop running because I have lower back pain
  

Save this to Del.icio.us

Digg This !

Subscribe to CT Spine Disc Center by Email

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I don’t want to stop running because I have lower back pain

Everyone wants to keep in shape. Once you start working out it can actually become addicting. I have many patients that come to see me after they have injured themselves. Their first question: Doc, when can i work out? When Can I start running again? For some people every time they go running, they have lower back pain either during or after the run. Should they quit running, find an alternative sport, or simply stop all activity and adopt a sedentary lifestyle?

If you love the benefits of running and want to continue, is there anything you can do to make running tolerable? First, NEVER stop doing activity and adopt a sedentary lifestyle – it will start a slow decline with an unhappy ending! So let’s see if we can make running work for you!

1. STRETCH: In general, stretching helps “warm up” your muscles and joints and can prevent the low back from hurting during or after your run. In past newsletters, we’ve reviewed simple stretches that can be done from a sitting position (when you’re in a hurry), as well as others. Yoga based exercises are also excellent!
   
   
2. FOOT STRIKE: The “proper” gait or, method your feet hit the ground is very important! To avoid low back injuries (not to mention foot, ankle, knee or hip injuries), run SMOOTHLY so the heel strike is gliding/glancing vs. a hard vertical load. The foot then “ROLLS” from heel to toe, first on the outside of the foot and then shifts to the inside during which time the arch flattens out, getting ready to “spring” you forward. The heel then lifts up and you push off the ball of the foot and big toe.
   
   
3. RUNNING POSTURE: Lean forwards when you run – DON’T run vertically like a Po-Go stick! By doing this, your momentum will be to move forwards – NOT downwards into the pavement (like a “jack hammer”)!
   
   
4. CORE STRENGTHENING: By keeping your “core” (midsection) strong, your back is more supported and less likely to become injured. Core exercises include pelvic tilts, the “dead-bug”, bridges, prone swimmers, lunges, squats, sit-ups, arch-ups, side bridges, 4-point kneeling/opposite arm/leg, and many others. These can be done on the floor and/or with a gym ball. Balance exercises are also very important!
   
   
5. RELAX: Have you ever noticed when some people run, they just look “tight” and uncomfortable. RELAX – don’t shrug your shoulders up to your ears; let your arms hang down bent at your sides; don’t clench your teeth or make a fist – RELAX!!!
   
   
6. PADDED INSOLES: There are many brands of padded insoles – try some and see how they work for you.
   
7. RUNNING SHOES: The key here is TRY THEM ON and walk around inside the store. There are a lot of good supportive shoes so just find a brand that works for you!
   
   
8. FLAT FEET: This is common and NOT a reason to stop running. Ask us about foot orthotics and the function and importance of the arches.
   

Source: Dr.Bellingers October 2010 Newsletter

Additional Reading Resources

• Getting Proper Rest...Another Key Element To Staying Healthy And Pain Free!
  
• What are the Best Exercises if you have a herniated disc?
  
• Lumbar Inversion Traction
  
• How Can High Heels Sometimes Cause Back Discomfort!
  
• A complete, 76 page, jogging and running guide for beginners. Everything you ever need to start jogging or running.
  
  
  The Glastonbury Chiropractor is located in central Connecticut- CT Spine and Disc Center specializes in patients who suffer from sciatica, disc degeneration, bulging disc or herniated disc in the lumbar spine. Call our chiropractic office at 860-633-8756 to schedule an appointment and to see if you are a candidate for non surgical spinal decompression
  
  

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