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Shin splints

Shin Splints or MTSS Medial tibial stress syndrome is an overuse injury of lower leg.


CAUSES


🏃‍♀️Athletes, Dancers, military professionals etc -20-30%


🏃‍♀️ Poor training footwear, terrain, quick increase in intensity


🏃‍♀️Women


🏃‍♀️Being overweight


🏃‍♀️ Weak or tight muscles in lower body and core


🏃‍♀️ Increasing intensity and duration of activity too soon



SYMPTOMS


🔺Pain in middle and lower third of the inside of shin


🔺Dull ache ,throbbing sensation


🔺Pain eases with running initial phases


🔺Pain worsens with running later stages


🔺Pain continues even after rest occasionally



PREVENTION


👟Wearing insoles or good comfortable footwear


👟Gradual increase in intensity of training


👟Good running technique avoiding over turning of foot


👟Running on grass trails if possible


👟Strengthening of calf, legs, core muscles to improve stability



MANAGEMENT


🔸Ice packs 10-15 mins, 2-3/day after exercise


🔸Topical gels or ibuprofen for pain


🔸Good supportive footwear, every 500 miles change of shoes


🔸Stretching and strengthening program for legs,


🔸Leg proprioceptive exercises to improve balance and stability


🔸Orthotics to improve shock absorption in running shoes







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