Shin Splints Rehabilitation

Shin splints rehabilitation can be a lengthy process, depending on the severity of the condition and the treatment methods used. At the onset of shin splints, the primary treatment is the RICE method, which stands for Rest, Ice, Compression and Elevation, and an immediate stop to the exercise that caused the onset of pain.

If this treatment is continued throughout the first three days after sustaining the injury, the chances are that damage will be limited, inflammation will be controlled, and a rapid recovery is likely. After this initial treatment, shin splints stretches and heat massages can continue to speed up healing, alongside stretches and lower leg exercises to keep the muscles and tendons flexible.

In cases where these treatment program have not been used, or when the symptoms of shin splints have been allowed to continue and deteriorate, treatment will almost surely need to be extended. There is likely to be a longer period of rest away from exercises which place a strain on the shinbone, whilst the inflammation, swelling and pain are controlled. It is then possible to start a shin splints rehabilitation regimen to increase the strength and stamina in the shin tendons and leg muscles, and to build up conditioning and get back to former fitness levels.

The primary goal of shin splints rehab is to get the patient back to their usual routine as quickly as possible, be that everyday activity or intensive sports and exercise workouts. If shin splints rehab is performed correctly, there is no reason why a patient will not make a full and speedy recovery. If caught in the acute phase, the recovery process will generally take around two weeks, although if the condition is a recurring problem and multiple cases of shin splints have previously been endured, the recovery process can take considerably longer, up to two months or even year in the most severe cases.

Listed below are some of the techniques that can be used to speed up the shin splints rehabilitation process:

Stretching Exercises

The shins are often forgotten when it comes to warming up and warming down, often in the misguided belief that calf and leg stretches will be sufficient. However, whilst fine for some people, most can benefit from specific stretches for the shin tendons and muscles. Not only does stretching reduce the likelihood of developing shin splints, but it is a vital aspect of any shin splints rehabilitation program. Exercises will gently stretch out the tendons and improve their condition, and keep them limbered up and ready for activity. Stretching both the anterior and posterior tibial tendons with separate stretches the best. Each takes just a couple of minutes each, and can be invaluable in the recovery process.

Strengthening Exercises

In addition to stretching, strengthening is important in two ways. First and foremost, any bout of shin splints is likely to leave the shins weaker, and they need to be strengthened and stamina needs to be improved to prevent re-injury. Secondly, the onset of shin splints is likely to have been caused by overworking the shin tendons, indicating that they could be a weak point in the lower body which needs to be specifically targeted. Professional sportsmen and women have access to the top physical therapists to get them back to their game in breakneck speed when big money is at stake. However, there is considerable value in seeking the help of a qualified physical therapist to get you on the right track at least, regardless of whether you are a competition runner or an occasional park jogger.

Just because the shins are out of action, it doesn’t mean that fitness has to suffer. A shin splints rehab program should involve regular fitness exercises to keep the rest of the body in top condition. Swapping from running and basketball to swimming and cycling can be highly beneficial, and will give the shins time to recover which helping to maintain overall body condition.

Strapping, Taping and Compression

After the initial swelling has been controlled and the pain eased, starting up exercises such as running becomes possible, provided care is taken. Strapping up the shins has long been a useful technique for providing extra support for the tendons, with the compression helping to reduce swelling and fluid retention, help with circulation and control muscle activity. There are many compression products on the market which can help, such as bandages, compression socks, shin supports and tape.
Kinesio tape is often used by professional sportsmen and women to facilitate or inhibit certain muscle groups when exercising. In contrast to bandaging and strapping Kinesio tape has a highly technical design, yet works on a very simple premise. Taping the muscles help to lift up the skin and give them a little room to move. It can ease pressure on the muscles, tendons, and nerves in the shins when correctly applied. It will encourage correct movement, and inhibit unwanted muscle involvement, depending on which direction it is applied, and thus can be used for both treatment and prevention.

Ultrasound

Ultrasound is commonly known as an imaging technique for pregnancy scans. Whilst medical imaging is its most common use, ultrasound has been found to be highly beneficial in the treatment of muscle and tendon injuries. As the name suggests, ultra sound is ultra high frequency sound, which is way past the range of the human ear. The imaging works by the reflection of sound waves, which are picked up by the receiver and an image is formed. Sound is a series of vibrations, and by changing the frequency and targeting them at injured muscles, the vibration can elicit a faster healing response. Whilst the reasons why it works are not well understood, ultrasound has proved to be highly effective in shin splints rehabilitation.

Compartment Syndrome

One of the main problems with shin splints that can hamper rehabilitation is when complications arise. The main problem associated with shin splints is called compartment syndrome. Whilst shin splints is not generally considered a critical medical condition, compartment syndrome is highly dangerous. It is typified by a build up of pressure in a muscle compartment, in this case, located on or around the shins.

A compartment can be likened to the insulation found around an electrical wire. In the case of the body, this compartment casing is a tissue called fascia, which is located around muscle groups and forms a compartment in which lie the muscles, blood vessels and nerves. Since the fascia is inflexible, if there is significant swelling, the nerves and blood vessels can become compressed leading to nerve damage and restrictions in blood flow. Whilst shin splints by itself will not require surgical intervention, compartment syndrome almost always requires immediate treatment to rapidly ease the pressure, nerve compression and restriction to blood flow. It is most common in the arms and the legs, and if not corrected can lead to severe nerve damage and even require amputation of the affected limb when the blood flow has been stopped

Symptoms of shin splints compartment syndrome include pain that fails to respond to anti-inflammatory medication, and does not subside when the leg is rested and elevated. There can be whitening of the skin, a decrease in sensation, and increasing pain and muscle weakness. Compartment syndrome will prolong shin splints rehabilitation considerably and will require specialist treatment throughout the rehabilitation process.