How To Get Rid Of Shin Splints

Many runners and athletes have experienced a very frustrating injury called shin splints. Usually, the pain from shin splints develops over a period of time and gets worse with changes or increased intensity of an activity. Depending on the severity, it can put an athlete on the sidelines and become a chronic condition if not treated properly.

The shin bone is also known as the tibia (although the fibula is also considered to be part of the shin). The two major muscles involved with shin splints are the tibialis anterior and the tibialis posterior. The tibialis anterior travels down the inside of the shin and connects to the top of the foot, while the tibialis posterior travels below the knee towards the back of the leg and connects to the medial arch of the foot.

Shin splints are a result of muscle imbalances in the tibialis musculature, as well as imbalances in the Sharpey's fibers. Sharpey's fibers are connective tissue consisting of collagen which connect the outer layer of bone called the periosteum, directly to the bone. Micro tears where the muscles and tendons join can also contribute to this problem.

Many shin splint sufferers have imbalances between the front and back musculature of the leg. If someone has anterior shin splints, usually the muscle to treat is the muscle posteriorly. The reverse is true for posterior shin splints; usually, the muscle to treat is the muscle anteriorly.

Most runners that have shin splints have elongated the muscle fibers through repetitive weight bearing dorsiflexion and plantar flexion. Many patients that I see for shin splint treatment are stretchinnnngggg, stretchinnnnggg and stretchinnnngggg their legs, and usually report that the problem gets worse and is not improving. Stretching is another word for elongating. If the muscle fibers are elongated to the point of injury, stretching is not recommended to heal the shins.

Here are some tips to treat the underlying cause of shin splints and to prevent future pain syndromes:

1. Wear shoes/sneakers that do not have a big heel-to-toe drop.

Try to wear shoes that are more neutral. Preferably, a 5mm or less foot drop is ideal. Also, too much cushion in a shoe (stack height) might feel good, but it directs force upwards, and the joints actually take on more weight. More neutral shoes will allow you to have a better mid-foot strike as opposed to putting too much strike on the heel or other areas of the foot.

2. Get soft tissue work by a qualified Applied Kinesiology based chiropractor who can do trigger point work.

The muscles in the leg must be treated by applying soft and gentle rotatory pressure to specific points in and around the shin. Breaking up adhesions in the muscles and along the shins is necessary to resolve shin splints. The ankle bone should be checked for subluxation of the talus and heel mobility. The stomach, spleen, and gall bladder meridians run the length of the lower legs.

Sometimes, shin splints can mean that there are other imbalances in the body directly related to the meridians. Specific stomach, spleen, and gall bladder points should be addressed to help the body to heal shin splints. Also, if the knees or hips are out of alignment, they can affect the shins. The entire body should be structurally assessed, as structural imbalances have a domino effect.

3. Cold Laser therapy.

Cold laser therapy is a fantastic adjunct modality to soft tissue work. It helps to reduce inflammation and stimulates collagen fibers to heal the injured area. It doesn't take much time to do and can have dramatic results.

4. Ankle rotations and other movements.

Perform ankle rotations by doing small circles to the left and right twelve times each day. Trace the alphabet once a day with your toes, keeping the leg as still as possible but moving at the ankle. Gentle dorsiflexion and plantar flexion of the foot should be performed twice per day, five repetitions each.

5. Your diet and stress levels can contribute to any injury.

If you are injured, you should always refrain from foods that you are sensitive to because they cause inflammation in the body. Get muscle tested to figure out your food sensitivities. Certain nutritional supplements can also help to heal an injured area. Manganese is an essential mineral that is required for ligament health. Some people require manganese in a supplement form to help their ligaments.

B vitamins, Gotu kola, Bromelain, and MSM are some of the supplements that I test with patients to determine the best protocol to heal their shins. As far as diet goes, cut out the sugar and make sure you are getting .5 to .7 grams of protein to pound of body weight per day.

If you are really stressed out, choose a low impact gentle workout such as swimming, yoga, or gentle cycling. Running and high impact workouts do help endorphin release and mood stabilization, but this doesn't prevent you from injury. Most people get injured when they are stressed out and do a high impact workout.

Dr. Louis Granirer is a leading Holistic Chiropractor in NY and Applied Kinesiology Practitioner specializing in holistic remedies for good health maintenance and prevention of disease. Visit his website at HolisticChiropracticCenter.com to learn more.