Guthrie - Services - Sports Medicine

PREVENT SHIN PAIN NOW

A year ago, we discussed signs and symptoms of lower leg pain, commonly referred to as "shin splints." This month we would like to demonstrate various steps athletes can take to prevent shin splints. Now that practices for spring sports have begun, stretching exercises should be part of your daily practice schedule. To prevent lower leg injuries, athletes need to perform stretches for the gastroc/soleus complex (calf muscles) and Achilles tendons. These muscles are best stretched on a slant board.

Most shin pain results from tight, over-worked calf muscles and weak anterior tibialis muscles (the muscle on the front of shin). All of the muscles of the lower leg can be strengthened by performing heel-toe walking. Heel-toe walks are performed by walking on the toes for one minute followed by walking on the heels for one minute, alternating for a total of ten minutes each day. Heel raises also help strengthen the lower leg. Heel raises strengthen the back of the lower leg (calf) as well as the tendons and muscles along the inside and outside of the lower leg. To strengthen the muscle along the front of the leg, in addition to walking on the heels, athletes can place a sandbag weight across the top of the foot and lift it up and down until fatigued. Click here to view demonstrations of each exercise.

Know your foot type. Many overuse injuries are caused by wearing inappropriate footwear. If you have flat feet or pronate, a motion-control shoe is best. For those with high, rigid arches, a cushioned shoe helps absorb shock. Stability shoes are ideal for athletes with the most normal feet. If you don’t know what kind of feet you have, talk with your athletic trainer. Most importantly, don’t wait until symptoms become unbearable before beginning treatment. Keep a freezer stocked with paper cups filled ¾ with water. Peel down the cup to expose the ice and rub on the sore area for up to ten minutes after practice, or as soon as symptoms begin. This treatment, called ice massage, is beneficial not only for shin pain but any soft-tissue injury. Inflammation from hamstring and quad strains and tendonitis of any joint can be controlled with ice massage.

As a reminder, persistent pain at rest or at night, swelling, tingling, numbness or bony pain should not be ignored. Please report any such signs and symptoms to your athletic trainer as soon as possible

If you have further questions on this or another sports medicine topic, or if you would like to submit a comment or a suggestion for a future topic, please email us at the address below. Please allow three to five business days for a response. Thank you!

Physician Appointments:

Guthrie Clinic Saye - (570) 882-2239 - Monday, Tuesday & Friday from 8 AM - 11 AM (Call at 7 AM for a same-day appointment)

Guthrie Medical Big Flats - (607) 795-5182

Guthrie Medical Corning Centerway - (607) 973- 8294

Guthrie Medical Erwin - (607) 937-4900

Walk-In Physician Hours at Guthrie Clinic Sayre:

Wednesday & Thursday from 9 AM - 11 AM

Saturday from 9 AM - 11 AM (August - March only, with sign-in at Pediatrics)

Athletic Trainer & Sports Rehabilitation Appointments:

HealthWorks Wellness & Fitness Center - (607) 937-4800

Robert Packer Hospital - (570) 882-4808