Massage therapists are not doctors. We do not diagnose illnesses, diseases or any other medical conditions nor do we prescribe medications or any form of treatment(s). Information contained in this article is for reference only and is intended for the average person. Therefore it is not technical in nature. It is based on my training in massage/muscle therapy and experience with clients in my practice. Being active myself, I have had personal experience with many of the injuries I describe here. Please consult your healthcare practitioner for a proper diagnosis and your treatment options. In health, -Norm
Shin splints; also known as tibial stress syndrome or compartment syndrome, is an aching pain in the lower leg that you just can't seem to 'run through'. It may start out as a dull ache but becomes sharper & more aggravated (and chronic) very quickly. Typically it is felt at a point just above the ankle to the mid/lower shin. It is usually a result of the muscles swelling due to exertion and not properly fitting into their 'compartment'. They then become blood/oxygen deprived which causes pain. Left unchecked the muscle fatigues and quits, causing your shin bone (tibia) to take the pounding of your feet hitting the pavement.
The result in an extreme case is tearing of the muscle fibers and/or hairline fractures of the shin bone. depending on the specific anatomical and biomechanical factors of your injury the muscle(s) may actually begin to tear away from the bone to which they are anchored. A real kicker with shin splints is that they usually come in pairs - injure one leg and the second leg is injured with no additional effort!
Some Factors That Contribute to Shin Splints:
- Begining runners - too much, too soon.
- Overtraining in experienced runners - big increase in mileage and/or hills. Too much running on pavement.
- Not in condition for the conditions that you run in.
- Side of road running.
- Inflexibility and/or imbalances of the calf and lower leg muscles.
- Poor fitting shoes, worn out shoes, inadequate cushioning, pronated feet.
Treatment Protocol:
- Immediate Self-care: Rest, ice, stretching, cut-back/alter running schedule to minimize hills - in more severe cases you may need to eliminate running altogether for the short term.
- Simple Self-massage: Using your thumbs or fingertips, press into the muscle just behind the inner portion of the shin bone and, on the front outside of the shin bone; it will probably be tender closer to the ankle. Hold the pressure on the tender areas for 10-15 seconds, release and move onto the next area. This will stimulate blood & lymph flow to the area.
- Professional Massage/Muscle Therapy: Trigger point therapy, cross-fiber friction & deep tissue work to affected muscles & breakdown adhesed tissue, assist with passive stretching.
- Podiatrist: Usually required only if the problem becomes chronic. Check for arch & other foot problems. fabricate orthotics if necessary.
- Long-term Self-care: Proper conditioning for terrain. Consistent stretching routine. Listening to your body and backing off as need be.
As noted earlier, the primary cause of most shin splints is due to conditioning - trying to do too much, too soon. The severity of shin splints is usually in direct proportion to; your conditioning, the type of terrain you run on, the distance you run, and, how stubborn you are about 'running thru it'.
The good news is that shin splints rarely require drastic medical intervention, i.e.; surgery, injections, etc. If dealt with at an early stage proper self-care is very effective at resolving the problem.
Norm St.Onge, a massage & muscle therapist, is MA & NH licensed and internationally certified . He is the owner of ProTouch; Professional Massage & Muscle Therapy in Townsend, MA. and is a member of the American Massage Therapy Association, Associated Bodywork & Massage Professionals organization, and the Nashoba Valley Chamber of Commerce.
Email: protouch@tiac.net
ProTouch Massage/Muscle Therapy unique self-care products (note: off-site link)
