Shin Split Treatment Perth is seen as a common complaint in our East Perth Physio clinic. More recent research has suggested that this is seen to be more of a bone stress reaction occurring at the medial border of the tibia of the lower leg. The site of pain is where the bone bends the most at the narrowest section of the tibia in the lower leg. This is often seen as something more from repetitive based activities such as running but can also be related to jumping and skipping.
Shin Split Symptoms
It is very common for symptoms to ease slightly during a warm up and for the pain to be most severe after exercise and the next day after completing that exercise session.
Overload and overtraining are seen as the 2 most common factors causing shin splints. This can be viewed in 2 different ways:
- An increase in training volume
- Incline or hill work to your running routine
- Jumping/Skipping/Landing type activities
Other Contributing Factors:
- Decreased flexibility at your ankle joint
- Poor running technique
- Poor hip and knee control/stability
- Weakness throughout the lower limb
- Tight calf muscles and hamstrings
Recover from Shin Splints
A qualified East Perth Trained Physio can help diagnose and get on top of your pain, provide you with the reasons it’s occurred and the modifications and alterations you can make to allow it to resolve. Rest will often help stop pain but as soon you commence the activity that causes the pain, the symptoms will return. There are bigger things at play that need to be addressed for long term relief and to ensure you rid yourself of shin pain for good!
Knowing there is nothing more sinister going on that can lead to extended time on the side lines (think stress fractures), or might need a period of non-weight bearing to resolve (the dreaded moon-boot). The ground reaction forces that go through the lower limbs can range from 5-6 times your body weight. Researchers have noted that there could be an association between shin splints and stress fractures, with there being a bone stress-failure continuum where the shin splints is mild and the stress fracture the more severe extreme end of this continuum.
Shin Splint Exercises
The stronger you can get the muscles in your leg, the more force they can withstand and the less likely you are to develop overload issues such as shin splints. Muscles absorb huge amounts of force during running, so let our East Perth Physio’s help make them stronger – which will allow them to cope better and assist the pressure off your bones.
Manage your running load. This doesn’t mean you have to stop running all together. Outside of a stress fracture, bone stress (the start of a stress fracture), or symptoms that come on as soon as you run, it could be a good idea that you run on non-consecutive days, or for distances that don’t bring on your shin pain. There are often times when alternatives may need to be utilised to maintain your cardiovascular fitness with cross-training, and not put stress through your lower limbs. This can include the bike, rower, cross-trainer and swimming.
East Perth Trained Physio Can Help
Our East Perth Trained Physio’s can provide a thorough assessment of your current and previous training, taking into account all lifestyle factors that may be adding to your injury or pain state. A full body and movement assessment will identify any weakness, imbalances or loading issues and can provide you with movement retraining and strength and conditioning programming and load management advice to keep you training and prevent or resolve any current pain or injuries.
East Perth Trained Physio
Did you know at Trained Physio we have a fully equipped rehabilitation facility? Check out the details here. Physiotherapy has several goals including promote healing, reduce pain, avoiding aggravation, optimising physical function and global strengthening to restore normal movement patterns. To see how I can help you BOOK ONLINE TODAY
Written by: Matthew Finberg
Masters in Sports Physiotherapy (currently)
Masters in Exercise Rehabilitation Science