EXERCISES: Ankle Alphabet: Elevate foot. Slowly move foot, spelling each letter of the alphabet. Try not to move hip or knee. Perform one set of three times through the alphabet, twice daily. Runner’s Stretch: Stand facing the wall. Place your hands on the wall. Step forward with one leg. Keep your rear leg straight with your heel on the floor. Hold the stretch 20 seconds, repeat three times daily. Ankle Stand: Stand with both feet shoulder distance apart. Raise up on heels. Lower and repeat. Perform one set of 10 repetitions, twice daily. Shin Splints Floyd Memorial Outpatient Rehabilitation 1700 State Street New Albany, IN 47150 (812) 948-7416 Floyd Memorial Physical Therapy 3891 Charlestown Road New Albany, IN 47150 (812) 945-3440 724 Highlander Point Drive Floyds Knobs, IN 47199 (812) 923-0630 2207 Concord Avenue NW, #100 Corydon, IN 47112 (812) 738-3616 www.floydmemorial.com/rehab 125010 (06/12) FMHHS WHAT ARE SHIN SPLINTS? WHAT ARE THE SYMPTOMS? Shin splints is the general name given to the pain at the front of the lower leg. It is not a diagnosis in itself, rather it is a description of the symptoms of this condition. There are four grades of shin splints: WHAT CAUSES THIS CONDITION? The most common cause of shin splints is inflammation of the bone sheath, or periosteum of the tibia, the larger bone in the lower leg. The pain from shin splints can be from problems with the muscle, the bone or attachment of the muscle to the bone. Other causes could include: •Walking or jogging on rough terrain •Changing to a more rigid running shoe or changing to a harder running surface •Running and jumping on the toes •An imbalance in calf and shin muscle strength •Worn-out shoes •Fallen arches •Leg length discrepancy •Poor flexibility in the calf muscles •Excessive mileage or increasing mileage too quickly •Excessive sprinting or incline running •Grade 1 – Vague pain in the shin or calf following activity •Grade 2 – Pain before and after activity, but not during activity. Performance is not affected. •Grade 3 – Pain before, during and after activity with a negative effect on performance •Grade 4 – Pain so severe that practice and competition are not possible Additional symptoms can include: •Tenderness/redness over the inside of the shin •Lower leg pain •Occasional swelling or lumps and bumps over the bone •Pain when the toes or foot are bent downward TREATMENT OPTIONS Proper Footwear/Orthotics: A runner experiences impact forces of two to three times their body weight with each stride. Problems such as improper footwear, flat feet or excessively high arches can affect how these forces are translated from the feet through the knees and hips, potentially causing pain in these joints, even as high as your lower back. This situation can be corrected with arch supports or custom orthotics. Orthotics allow your foot to maintain correct position throughout the gait cycle, which can decrease or eliminate improper movements of the ankle, knee and hip. Stretching/Strengthening Exercises: Avoid excessive stretching; gentle stretching after a warm-up is best. Begin strengthening exercises once the pain has subsided. Physical Therapy: Shin splints can become a painful, chronic condition if left untreated. Consult your physician about your physical therapy options. The physical therapists at Floyd Memorial coordinate with your physician to provide individualized care and treatment options for your specific needs. Rest: Cut back on your training by decreasing your mileage and intensity. Also avoid hills and speedwork. You may substitute running with swimming, running in water and biking to reduce irritation. Ice: Apply ice to the affected area for 10 to 20 minutes with at least one hour between applications. Do not apply ice directly to your skin – a pillowcase or dish towel works well as a protective barrier. Frozen peas or reusable gel packs are flexible and conform well to the injured area. For more information about physical therapy options offered, call (812) 948-7416 or visit www.floydmemorial.com/rehab.