Anterior Shin Splints

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Complaints

Pain and tenderness along anterior (front) of shin
Pain may increase with running and walking activities

Possible Causes

Weak anterior tibialis muscle
Tight calf
Excessive pronation
Soft, unstable shoes

Shoe Profile

The long axis of shoe should provide maximum torsional control of medial foot rotation (pronation) and the the midsole should provide proper vertical support. Proper support allows the shin muscles (dorsiflexors) to function more efficiently.

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Orthotics

Neutral (mild pronators) – Over-the-counter orthotics may be beneficial
Moderate to excessive pronators – Custom orthotics may be beneficial

Recommended Accessories

SuperFeet arch supports

Beneficial for overpronators. The extra support allows the anterior shin muscles to become more efficient.

ProStretch for calf muscles

Helps to provide more flexibility in the calf complex, reducing the workload on the anterior shin muscles.

FlexiKold Gel Cold Pack

Ice therapy to reduce pain, swelling and inflammation.

Physix Gear Sport Compression Socks

Reduces pain and fatigue while increasing blood flow.

TheraBand Light Resistance Band Kit

Excellent for providing strength training.

The Stick

Excellent method for massaging both the anterior shin and calf complex to reduce muscle tension and increase flexibility.

Exercises

**Please consult your physican before engaging in an exercise program.**

With all strengthening exercises, start with 3 sets of 10 repetitions. If you experience any sort of pain reduce your reps to 3 sets of 5. For all stretches, repeat 3 times holding each stretch for 30 seconds to 1 minute. Using RICE (Rest, Ice, Compression, Elevation) can be beneficial in the treatment of injuries as well.

Gastrocnemius (calf) Standing Stretch	Soleus Standing Stretch
Stand with hands resting on wall or on stable object. Place the UNINVOLVED leg forward of involved leg. Keep the back leg (involved leg) straight and heel on the ground throughout the exercise. Lean body forward bending at ankles and hold. Return to starting position, relax, and repeat	Stand with hands resting on wall or on stable object. Place the UNINVOLVED leg forward of involved leg. Keep heel on the ground throughout the exercise. Bend knees, squat down, and hold. Return to starting position, relax and repeat.
Foot Up Elastics Exercise
Place knot of elastic (Theraband) in door jamb about one foot up from the floor. Sit on floor with leg out straight and attachment of elastic at the bottom of the foot. lace elastic around inside of foot just below the toes. Back up to pick up slack of elastic. Pull foot up keeping knee straight and hold. Slowly return to the starting position and repeat.

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