Shin Splints Are A Symptom

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            Spring sports are in full effect right now; unfortunately, this means injuries are happening to athletes.  There is always a risk reward when playing a sport.  This is where offseason and preseason training is supposed to lessen the risk making the reward that much greater.  Now let me be clear, there are no guarantees nor any programs that can completely erase possible injury.  And unfortunately, some training programs do not consist of exercises to reduce an individual's risk, but actually consist of exercises that increase the risk.  So when the season starts, like baseball, track, softball and lacrosse have recently, this is when problems come to light and injuries happen.  One of the most common injuries that are happening right now are "Shin Splints".  Most people think this particular injury cannot be prevented.   What if I tell you shin splints are a symptom of something else going on and can be prevented?

                I say shin splints are a symptom, because shin splints are usually the result of something biomechanically wrong or induced from the change of running surfaces.  We see shin splints more in sports that involve a lot of running, for example:  track events.  Why?  The answer is simple really, it's because they run a lot.  Okay, of course, the answer is not that simple. Yes, it is because their sport involves a lot of running, but the reason is because there is something biomechanically off .  What does that mean?  It could be a muscle shortened somewhere, a muscle weakness somewhere else, poor mobility in the ankle joint, and poor foot positioning when walking or running.  These biomechanical errors are all related in that if you have one of these issues, you most likely have more than one, which will cause shin splints.

                The most common biomechanics issue I see is excessive foot pronation when standing and walking.  Pronation is when the foot is rolled toward the 1st metatarsal (big toe area) and heel therefore the muscles that are effected the most are the "Flexor DIgitorum Longus."  This causes the arch to collapse which then leads to a host of problems. When the foot over-pronates and the intensity of running increases (as it does once the season starts) the muscles of the lower leg fatigue more quickly and this is when shin splints begin to appear.  I see more and more flat feet in young athletes.  I theorize this is a result of the lack of activity amongst the younger population and also the tremendous support that sneakers have nowadays which causes our feet to work less.  This can also result from a rapid growth spurt.

                Take a look at the following pictures of a notable track sprinter who has come to us because of her intense shin splints.   When you look at her feet, you can see that she has excessive foot pronation. Remember, treat shin splints as a symptom.

(The picture on the left is of the foot at rest & over-pronated, & the picture on the right is Tripod)

**Imagine squating on the one on the left, an injury waiting to happen.**

                This is a problem that needs to be addressed and can be by using what is called the Tripod Foot (Mike Robertson). The tripod foot is when we stand on 3 specific points of the foot and it causes us to create that must needed arch. The 3 points that our feet should have are 1) the 1st metatarsal (below the big toe); 2) the 5th metatarsal (below the small toe); and 3) the heel of the foot.  When you are on the tripod foot, we have the needed arch, which allows you to dispel forces in the correct direction.  Practice this when standing and also during training when performing all standing exercises (lower and upper body). This will help create a habit and also strengthen the foot and ankle. Watch the following video to see the difference when using the tripod foot.

                Also, apply soft tissue methods, ankle mobility, and calf flexibility into your training program.  When you combine these methods, they will reduce excessive pronation and therefore, also reduce shin splints.  Of course,  there are other things that can exacerbate shin splints, like the changing of running surfaces.  Also, remember that your training program during the offseason is directed at addressing these issues and this will help reduce shin splints. A proper warm-up needs to be applied at the beginning of workouts and practices. This will help the joints and muscles to become ready to use and create a greater range of motion which will reduce shin splints. 
 
                Try these corrections and exercises and let us know if they help alleviate your shin splints.  Even you weekend runners pounding the pavement while running 5k's will benefit from these corrective exercises! Train Smart to BE MADE!!! 


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