The shin splints describe pain on the front edge of the shin bone that occurs primarily after sporting activity such as jogging, although it is disputed whether it is just a functional disorder or an independent clinical picture. The shin splint can occur in two forms: In medial shin splint, the pain is localized at the bottom of the inner shin bone edge, often due to inflammation at the attachment point of the muscle. In lateral shin splints, pain occurs at the top of the outer edge of the shin bone, possibly caused by increased pressure in the muscles of the shin bone. In both cases, you should of course see a doctor first before you start training on your own. This blog post is about Shin Splints.
During or after physical exertion, there is typically dull or shooting pain along the edge of the shin bone, often combined with pronounced tenderness on the inner tibia edge above the ankle. Another characteristic feature is that the symptoms can quickly recur after a break or even after several days of rest.
The exact origin of medial shin splints has not yet been fully researched. The cause is presumed to be an increased movement of the foot inwards (pronation). It is assumed that this overpronation is caused by the relative weakness of foot muscles, which stabilize the foot when walking. These muscles help stabilize the inner part of the foot and ensure controlled foot movement when stepping and rolling.
The pain is likely caused by an overload of connective tissue fibers that create a connection between the inner calf muscles and the shin bone. But what does that mean for training after the injury?
Start your comeback with B42
Unfortunately, the therapy often leads to relapses and chronic courses are common. The cause of the recurrences lies in the insidious course of symptoms. As already explained, the pain generally subsides quickly during breaks. However, they recur quickly under similar or less stress, often even after days or weeks of protection.
The symptoms can be favorably influenced by local cooling. If necessary, running or soccer shoes with insoles can alleviate the symptoms. However, lasting success is usually only achieved by temporarily avoiding the usually shock-like stress peaks when running or walking and consistent strength training with a longer holding time. Because the logical consequence of reduced resilience is building up resilience through training. This is nothing more than doing biceps curls several times a week for a year so that you can lift even more next time - you increase the load until the structures can withstand the peaks of the soccer load. But be careful when it comes to strength training, because more doesn't always mean more. Training after an injury is not only about good planning, but also about red flags and the appropriate increase in stress!
Training after an injury is divided into three phases. Phase I is about reducing stress. You should take a break of at least 1-3 weeks. In the early phase of relief, you can treat the painful areas with ice several times a day. Cool packs or ice lollipops are suitable for this purpose, which can be wrapped at the inner shin bone edge for 10 minutes at a time. Always make sure to position a towel between the cold dispenser and your body. However, you shouldn't be left completely without activity. Trunk exercises or upper body training without load on the legs should be done. The increased heart rate, the release of hormones and the stimulation of metabolism passively support your recovery.
In phase II, the subacute phase, you should strengthen your shinbone and calf muscles and slowly start running again. However, strengthening should be limited to isometric and eccentric exercises. Isometric means maintaining a training position over a certain period of time. Eccentric training is often carried out in prevention and training after an injury to strengthen muscle fibers. Excentric training creates high tensions, but these can be easily withstood due to the controlled training process. If the tensions are still too strong, you should only concentrate on the isometric exercises. Don't push your exercise limits but take it easy. During both running and strength training, you should not use more than 50% of your initial load.
In phase III, you can incorporate more complex exercises that primarily require one-sided loads. This will make you fit for the pitch again. At best, you should now extend your running distance again and again. Exercises can now be carried out more concentrically. This means that you don't have to pay attention to holding a certain position longer, or making the way there or back slowly or quickly.
If you have been able to overcome all phases without significant increase in pain, you are ready to participate in team training again. Our tip: Maintain the last phase so that you never lose the load capacity of your lower leg muscles again in the future.
As luck would have it, we have the full dose of training for you. All the content just mentioned is now available in the B-42 app find. In addition to training plans for shin splints, B42 also provides you with solutions for muscle, ligament or bone injuries as well as soccer disease No. 1: osteoarthritis. Stop by and show yourself!
Be fearless. Be focused. B42
Combat your injury with B42
.jpg)
