8 Methods to Prevent Medial Stress Syndrome

Wellness for Life 6 19 17

Preventing shin splints is just one subject covered at Run Smart New York clinics (runsmartny.com). In this video, Dr. Duke explains shin splints and their causes, as well as the importance of specific strength exercises to prevent shin splints.

Shin splints exercises and stretches are important, but you also have to understand the underlying causes before you can conquer this running injury and run pain free..
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LEARN MORE ABOUT SHIN SPLINTS: https://www.kinetic-revolution.com/what-causes-shin-splints-in-runners/.
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In this video, I take a closer look at some of the important underlying causes of shin splints (or medial tibial stress syndrome, to use the more medical name!).
Cross-over gait video mentioned in this episode: https://youtu.be/rTtNTtbEElk?list=PLrbwxlLsQTFPFpSOs40s06sBotDgzyL_h.
Soleus Strength (Balance-Reach) video mentioned: https://youtu.be/vwDZySFdseM?list=PLrbwxlLsQTFMoaUfoihPldo4t2Osv5H6z.
Calf Foam Roller video mentioned: https://youtu.be/98uo2EbNsb8?list=PLrbwxlLsQTFMfbPqmf6Dqevbf6Qtcf_R6.
If you’ve suffered form shin splints before, you’ll know how painful it can be…
Particularly the lower third of shin, in the area just off the inside of the shin bone itself, the tibia. Direct pressure is usually particularly painful..
** Soft Tissues **.
There are a number of muscles deep within the lower leg, deeper than the big calf muscle, Gastrocnemius, that attach to the inner aspect of the tibia, the shin bone..
Particularly we’re talking here about the Soleus, Tibialis Posterior and Flexor Digitorum Longus muscles..
If for a number of reasons these muscles become tight, their areas of attachment to the bone, either directly though their individual tendons, or secondarily through their fascial attachments can apply excessive traction to the periosteum, which surrounds the shin bone, causing damage and pain..
** Lack of Calf Strength **.
It has also been suggested in some studies that runners with smaller, weaker calf muscles could be more susceptible to shin splints..
To perhaps overly simplify… the theory is that runners with greater calf musculature also have stronger tibias, able to withstand greater loading..
** Tibial Bending **.
Long bones such as the tibia actually bend and bow, albeit a little, with the immense stress they experience with every stride..
It’s been suggested that the repeated subtle bending causes micro-trauma to the bone tissue it self. This becomes problematic when the runner begins to overstride, increasing the forces upon contact that cause the bone to being under load in the first place..
** Pain Management **.
Firstly, let’s remember that pain is your body’s way of making you stop when something is wrong. It’s a warning sign, not the problem itself..
Traditional methods such as icing the area work well to manage acute pain. As does pain medication, but please always consult with your doctor before making pain meds..
** Running Technique **.
If you run with a slow cadence, narrow stride width (think feet crossing), or you over stride, you’ll be placing excess strain on the area of the shin that becomes irritated..
Thankfully there’s lots we can do about this, such as practicing running with a faster cadence making shorter quicker steps, and increasing stride width which I posted a couple of videos about earlier this year..
As with any changes to running form, be sure not to do too much too soon!
** Strengthening & Stretching **.
There are a number of calf strengthening exercises you can practice such as calf raises and toe-walks, but be sure not to neglect the soleus muscles by just focusing on the bigger more recognisable calf muscle, gastrocenemius..
Balance reach exercises like the one shown here are great for working on soleus strength and control in a load bearing position..
A few weeks ago I also uploaded a popular video on calf foam rolling. Some of these techniques are fantastic for working on tightness in the whole calf complex..
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ABOUT ME: I’m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London)..
Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique..
Running biomechanics has become a geeky little passion of mine!
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Hey runners! Let’s show you how to fix shin splints yourself! In this video, Coach Nate provides an overview of what shin splints are, what typically causes them to flare up, how to expedite recovery with a targeted mobility strategy, and finally prevent them in the long term using strength training..
Disclaimer: we are not doctors, do not claim to play them on the internet, and cannot specifically diagnose your injury. Included in this video are some common sense, safe strategies for self-care that all runners should include in their week, even if they’re not injured..
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“Famous” Physical Therapists Bob Schrupp and Brad Heineck present How to Cure Shin Splints in About 5 minutes.
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Brad’s Book “Martial Arts Manual: For Stretching, Strengthening, Prevention, and Treatment of Common Injuries” is also available on Kindle. https://www.amazon.com/Martial-Arts-Manual-Stretching-Strengthening-ebook/dp/B0722J3PZL/ref=sr_1_fkmr0_1?ie=UTF8qid=1494292881&sr=8-1-fkmr0&keywords=brad+heineck+martial+arts.
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http://radiantrunning.com/coaching/healing-on-the-run/shin-splints/ Are your shins hurting when you run? Watch this video and see before and after form corrections that helped two runners get rid of their shin splints. Douglas Wisoff, PT and Coach helps runners overcome their chronic Shin Splints with simple running form changes using the “Healing on the Run” methods. While a number of injuries of the lower leg get labeled as shin splints, the classic version is when the fascia or connective tissue surrounding the Posterior Tibialis muscle of the lower leg tears away from the inside of the Tibia along the sharp edge of the bone. Excessive impact in this area can evolve into a fracture depending your body mechanics and the level of repetitive stress those mechanics produce..
Another version of shin pain is an Anterior Shin Splint. In this case the Anterior Tibialis is bearing the brunt of repetitive stress and the pain site is on the lower front of the leg where the tendon of the Anterior Tibialis descends towards the top of the foot. This is usually caused by excessive heal striking, and there will be more risk when running on downhill hard surfaces..
Causes and Considerations:
It is often the case that runners and participants in youth athletics will get shin splints early in the season after a lay off. This is a classic case of “too much to soon” and pain will generally fade with a short break. However if your shin splints tend to stay around read on..
I find that in working with runners that suffer from chronic shin splints there is usually too much tightness or holding in the muscles of the leg. It is often accompanied by a muscle imbalance in the hip on the involved side (if it is one sided), and because that creates instability, the leg compensates by trying to stabilize from below. The leg muscles become dense, thick and non-resiliant. Forces don’t transmit well through this dense medium and the muscles get jammed with each step. So one thing to look for is asymmetry in the hips and leg/foot mechanics, side to side..
When the shin splints are in both legs and chronic there are basically two things to look for. The runner may be driving down through their legs to get more power off the ground. Again this would be a compensation for not getting the power from the core. This involves too much impact, usually with a heal strike that shocks the tissue of the lower leg. The second is overuse such as pushing excessively off the toe and or landing on the ball of the foot without allowing the heel to contact the ground. This adds tremendous forces to the calves and can be the *source of a number of lower leg problems..
Healing Shin Splints.
The current medical practice would be ice, elevation, and rest (layoff), allowing the symptoms to ease. However this doesn’t address the faulty mechanics that started the pain in the first place. To get at this it is important to realize that you don’t have to use the legs to run, except minimally. And if you are able to learn this you can often heal the shin splints while maintaining your running base. Focusing on smooth gait, soft and dangling feet during the swing phase, shortening up the stride and developing a mid-foot strike (heel makes firm contact, but not striking out front), rolling off the balls of the feet without a push, and driving forward with the upper thighs and hips, will all help to ease the stress to the calves, ankles and feet..
*Injuries to the lower leg that can be helped with form focuses; calf strains, calf pain, tight calves, Achilles Tendonitis, Posterior Tibialis Tendonitis, Posterior Tibialis Tenosynovitis, Chronic Compartment Syndrome of the Anterior Compartment, lateral leg pain, Peroneal Tendonitis. There are specific focuses that can be used to help heal specific injuries.
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Medial tibial stress syndrome, more commonly referred to as “shin splints,” is probably the most universally-known running injury.This injury has halted most runners at some point and while it is possible to train through it, you should take the pain seriously. If you continue to run on shin splints, especially when it hurts in a very specific area, it has the potential to develop into a tibial stress fracture, which requires up to six weeks of no running..
Today we are going to look at what causes shin splint and how to prevent the injury from getting worse (without stopping running). We’ll provide research backed treatment options for shin splints including, both a conservative and aggressive approach. Finally, if you are forced to stop running, we’ll advise you how to safely resume training while avoiding the dreaded return shin splints..
Resources/Studies Referenced in the Video:
Runners Connect’s Ultimate Guide to Shin Splints:
https://runnersconnect.net/the-ultimate-guide-to-shin-splints-for-runners/.
Why Doing Shin Exercises With a Theraband Won’t Help You Avoid Shin Splints:
https://runnersconnect.net/shin-splint-exercises/.
How Improving Calf Strength Can Fix Your Shin Splints:
https://runnersconnect.net/shin-splint-treatment-calf-strengthening/.
Could Lack of Hip Strength Increase Your Risk of Shin Splints?
https://runnersconnect.net/hip-strength-shin-splints/.
Does the Amount of Cushioning in Your Running Shoe Reduce Impact Force and Injury Risk?
https://runnersconnect.net/best-running-shoes-and-injury-prevention/.
Is Shockwave Therapy an Effective Treatment Option for Chronic Running Injuries?
https://runnersconnect.net/is-shockwave-therapy-an-effective-treatment-option-for-chronic-running-injuries/.
#runnersconnect #shinsplints #runninginjuries