Injury and inflammation to the front of the outer leg below the knee, usually caused by excessive over-use. Most commonly occur with runners or long-distance walkers. It can be aggravated if you have a tendency to pronate (roll inwards), have weak ankles or have a tight Achilles tendon.
Pain just below the knee on the outside of the leg next to the shin bone (tibia).
Rest, icing, anti-inflammatories such as Ibuprofen, easy stretching, gentle re-introduction of exercise, taping, sports massage by a qualified therapist. Possible change of footwear and orthotic insoles.
Only start exercising when the pain and inflammation is reduced.
- Lean your back against a wall with your feet about a shoe’s width away and parallel to your shoulders. Lift the toes slowly, leaving the heels in contact with the floor. Lower slowly without putting your forefoot fully back onto the floor. Repeat 10-15 times.
- Repeat this more quickly – known as pulses.
- Walking slowly on your heels for about 30 steps with your feet –
- feet pointing outwards
- feet pointing inwards
- Sit on a chair and raise your right foot slightly above the ground and use your toes to write the alphabet. Repeat with the left foot.
- Re-introduce a fitness regime which does not rely on weight bearing e.g. swimming, exercise bike.
N.B. Stress fractures can be mis-diagnosed as shin splints so it is important to get a correct diagnosis from your doctor before self-treating.
Lorna Pullman (Foot Health Practitioner) Tel: 07860 927958 www.foothealthfirst.co.uk