Search
Shin splints treatment
Shin splints mean that the shins have been put under more strain than they were designed for, the strain has become too great.
Shin splints cause pain on the inside and/or front of the lower leg.
Treatment at a FasciaClinic can help with shin splints. The pelvis, vertebral column and the entire body’s balance are worked on as much as possible, so that the insertion of the feet provides a functional and appropriate load.
What is Shin splints
Around most bones in the body is a periosteum, which is richly supplied with nerves, blood and lymph vessels. It supplies the bone tissue with nutrients, etc. and from here the bone expands as it grows or needs strengthening. The fasciae and tendons of the muscles also join and attach to the periosteum. Because the periosteum is richly innervated, overloading it can lead to pain. Pain is often felt in the lower leg, at the front of the tibia, for example when an untrained person suddenly starts running a lot on hard surfaces. The front of the tibia also contains the extensor muscles of the foot, which can also be overloaded and cause pain.
A shin splints inflammation means that the shins have been loaded more than they were adapted for, the load has become too great. This causes small micro-injuries with densification in the fascia, which puts increased pressure on the nerves in the periosteum. The body is now working to strengthen bones, fascia, muscles, all tissues to cope with the increased load that we expose it to.
It can also be the anterior tibial muscles that hurt due to overexertion, sudden increased load. Around each muscle and in around each muscle fiber there is also fascia that is woven together with the periosteum. There are also plenty of nerves here, which can signal pain.
Chronic Shin Splints?
The body signals pain to tell you that you are abusing it. If you ignore the signals and continue with the activity that triggered the pain, you do not give the opportunity for healing. Chronic means that something is long-lasting, more than three months, but not necessarily incurable. The longer you go with a problem, an injury, without giving the body the opportunity to recover and adapt, the longer it often takes to fix the problem, as the pain eventually becomes completely unbearable. Listen to your body and change your activity in time, making sure to address imbalances and abnormalities through fascial treatment, before they become long-term.
Symptoms of Shin Splints?
Shin splints cause pain on the inside and/or front of the lower leg, the tibia. It hurts especially when walking and running, when the foot is put on the ground, but it can also be a nagging pain even at rest. The pain may decrease after you have been moving around for a while. It usually gets worse after exertion.
Why do you get shin splints?
If you start exercising too hard and are not used to it, for example running or more intensive walking, your body is not adapted to it and shin splints can occur. We need to slowly adapt the body to what is required, the tissues do not build strength and stability to something that is not needed and not used. This adaptation does not happen overnight but takes many months to build up.
When we run and the leg lands, the whole leg and the rest of the body must have a well-functioning shock absorption system that absorbs the forces exerted on the tissue. Sometimes only one leg is affected by shin splints and this may be because that leg absorbs the force less effectively, perhaps because of an unstable ankle that reduces the function of the foot, calf or gluteal muscles. It may also be because the pelvis, back, etc. are not completely symmetrical and the load is uneven.
Shin splints in vitamin deficiency
For the body to function, it needs nutrition. In addition to carbohydrates, fats and proteins, this means full coverage of vitamins and minerals. Various types of vitamin and mineral deficiencies are common today, largely due to our lifestyle and depleted soils. Processed food that has been heated, frozen, etc. has lost a lot of vitamins even before we have bought it. A stressful life, lack of sleep, lots of coffee, alcohol, smoking, toxins around us make us consume larger amounts of certain vitamins or have a poorer absorption.
Vitamin C is a vitamin involved in building collagen, a protein that is found throughout the body and is the most abundant protein in the body. Several vitamins in the vitamin B complex are involved in protein metabolism and are needed for collagen synthesis. Vitamin D and minerals such as magnesium, calcium, zinc, selenium, manganese, copper, sulphur, phosphorus and silicon are also involved in various ways in collagen formation.
Vitamin and mineral deficiencies impair the formation of collagen, which is an abundant component of the periosteum. A weakened periosteum cannot withstand stress and is more easily damaged. In addition, the body’s ability to heal is impaired.
Shin splints – when should I seek medical care?
Shin splints are not dangerous but can be troublesome and painful. The first thing to do is to reduce the load, not run but move without overloading the legs. Movement is always good so resting completely is not recommended. Movement and fascia treatment increases circulation, flow and nutrient supply in muscles and fascia which speeds up healing. Treatment at Fascia Clinics also helps to get the body in better balance and more evenly loaded so that the shin splints can heal and ideally not come back.
Shin splints treatment – How does it work?
Treatment at a FasciaClinic can help with shin splints. The pelvis, vertebral column and the entire body’s balance are worked on as far as possible, so that the insertion of the feet provides a functional and appropriate load. The shock absorption capacity in the foot and all the way up to the hip and further through the back must be optimized to reduce overload. The treatment improves flow and circulation throughout the body to promote healing.
Shin splints massage
Massage therapy increases flow and circulation which facilitates healing. Massage locally on the tibia can be painful but pleasant afterwards as the flow is improved. Pressure on the fascia stimulates the cells to produce new collagen and thus healing.
Shin splints – What can I do myself
The first thing to do is to reduce the load. Movement is important but without overworking your legs. Avoid running, try to move in other ways, cycling, swimming, yoga or gymnastics. Balance plates are also good for stabilizing the muscles of the foot.
Stretching exercises for the back of the calf and thighs, stand on a step and let your heels sink down. Feel how it tightens in the calf, about 60 seconds, repeat a few times.
Toe raises to strengthen calves and ankles in particular. Lunges to strengthen hip muscles. Relaxation exercises, lie on your back with your legs on a stool. Bend your hips and knees 90°, stretch your arms out to the sides with your palms facing the ceiling. Lie like this and breathe deeply for 10 minutes.
Shin splints exercises
Movement is important but without overworking your legs. Avoid running, try to move in other ways, cycling, swimming, yoga or gymnastics. Balance boards are also good for stabilizing the muscles of the foot.
Stretching exercises for the back of the calf and thighs, stand on a step and let your heels sink down. Feel how it tightens in the calf, about 60 seconds, repeat a few times.
Toe raises to strengthen calves and ankles in particular. Lunges to strengthen hip muscles. Relaxation exercises, lie on your back with your legs on a stool. Bend your hips and knees 90°, stretch your arms out to the sides with your palms facing the ceiling. Lie like this and breathe deeply for 10 minutes.
