Shin Splints
Introduction
"Shin splints" is a common misnomer for a stress injury to the anterior tibialis muscle, located on the outside edge of the shinbone. Unlike with horses, humans' shinbones do not splinter away. Very simply, a person's anterior tibialis (ant-tib) is not strong enough to keep up with the workload required of it: repetitive lifting of the toes. The muscle, and possibly the tendons, has suffered more than the microscopic tear normally found with resistance training. The single best way to prevent this ailment is to strengthen the muscle.
Anterior Tibialis Strengthening
The ant-tib is an awkward muscle to strengthen; most gyms do not have machines designed specifically to strengthen it, it is difficult to strengthen properly with just your body weight, and applying weights to the top of the foot is a balancing act best left unattempted. The easiest method uses a low cable pulley with an attached ankle strap.
Sit on the floor and loop the ankle strap about the ball of the foot, the widest part of the foot just before the toes. Then, scoot away from the pulley as to create some slack in the line. At this point, extend the ankle, pointing the toes toward the pulley. Be sure not to overextend, as the pressure will crunch up the Achilles' tendon quite nicely, and the ankle strap will probably slip off as well. Then, pull the toes back as far as you can comfortably. You should get a full range of motion; too much weight will prevent you from pulling the toes back as far as you could normally.
Since the muscle needs primarily muscular endurance to function, a range of 12-16 repetitions is best. This will include a minute amount of muscular strength as well. One set is good to start with, as obviously your muscles aren't too strong in the first place.
You may also try filling a bag with weights and strapping that over the tops of your feet. The trick with that is you'll need a good distance between your feet and the floor; a roman chair or an assisted pullup machine is useful in these instances. Resistance bands are another option.
Contraindications (Bad Things)
Do not train the muscle while you are suffering shin splints, either by the above exercises or by running. Wait until the pain subsides.
Also, stretching a muscle afflicted with shin splints worsens the condition; since shin splints is a tear in the muscle, pulling that tear further simply injures you further. Ever pull a rubber band with a tear in it?
Heat, including massage, applied during the first three days of the injury can worsen the problem. See
Treating the Condition, below.
Treating the Condition
You can alleviate the pain of shin splints by applying cold or heat, though there are conditions for which is appropriate.
For the first three days of the condition, cold should be applied. This will reduce swelling, hence enabling healing, and numb out the area. The temperature should be as strong as you can take it, and should be applied for 15 minutes, 3 times a day.
After the first three days of the condition, heat should be applied. This promotes blood flow, hence promoting healing, but can also promote swelling. This is why if swelling is present, usually during the first three days of the ailment, heat should be avoided. Many people prefer moist heat, such as a bath or moist heat packs, but it is not necessary. Again, 3 doses of 15 minutes is appropriate. Whatever heat you like is fine; too much heat is not so good, as obviously you can burn yourself.
Massage heats up the muscle, and hence should be avoided for the first three days of the condition.
Conclusion
If you are suffering shin splints, stop any activity that stresses the muscle, including stretching the muscle. Apply cold for the first three days, and heat and / or massage afterward, until the condition subsides. Then, build up the muscle's endurance and strength; after the rapid increases in strength cease, then resuming running or whatnot is feasible.
Shin splints remedy
