September 10 2018
Foot pain slowing you down? Follow this advice to keep your feet healthy and pain-free.
Shin splints are sometimes thought of as a rite of passage for runners. They are especially common in beginners—and women are two to three times more likely to develop them than men. But what exactly are shin splints and what the heck can you do about them?
Formally known as medial tibial stress syndrome (MTSS), shin splints are caused by an overloading of the tibia bone and associated muscles. When bone tissue breaks down faster than new tissue can be formed, the result is inflammation and pain. This occurs most commonly along the inside of the tibia, but it can also occur on the outside of the bone.
Characterized by general soreness, shin splints should not be confused with compartment syndrome, which causes a feeling of gradual weakness as you run, or a stress fracture, which produces a more intense, localized pain.
Shin splints occur when you suddenly change some aspect of your training, says Garrett Petry, DPT, a Chicago-based manual physical therapist. That’s why newbies often fall prey, but it can happen to longtime runners as well. “For instance, if you’ve recently switched from trail running to running on sidewalks, the cement is not going to absorb the impact as effectively as the trail, and there will be increased stress into the leg,” Petry says.
If you’ve ramped up your running, this “too much, too fast” phenomenon is likely to blame. However, Petry says, “If shin splints are a chronic problem for you, it’s important to look at the biomechanics of your gait.” It’s possible you have navicular drop. The navicular is the bone at the top of your arch; in its normal motion, it helps absorb stress. But if you over-pronate (land on the outside of your foot), the arch may collapse and the navicular drops. This causes your tibia and associated muscles greater stress.
Rest, ice the area and focus on the treatments listed here to strengthen your body and improve form. Stronger intrinsic muscles of the feet and the calf muscles help prevent navicular drop, Petry says. He also recommends strengthening the hip external rotators and abductors (your glutes), which help control pronation and help keep your knees in efficient alignment while running.
“Also, look at where your pelvis is relative to your feet while running,” Petry says. “If you’re landing with your foot too far out in front of you, this will change the angle of the tibia and stress it more on impact.”
Petry recommends seeing a manual PT if your shin pain has persisted for three or more runs. If you let shin splints go untreated, they can develop into a stress fracture. “If you keep going, you’re setting yourself up for compensations, which can lead to other injuries down the road.”
Self Soft-Tissue Mobilization
Eccentric Heel Drops