| A large majority of runners and exercisers in general | | | | their calf muscles if tight and exercise the posterior |
| experience shin pain. This condition is commonly | | | | leg muscles. Straight-leg and bent leg calf raises are |
| referred to as "shin splints" which really is a catchall | | | | excellent exercises, but also try doing single leg heel |
| term for the condition. A more appropriate term is | | | | drops (on a calf machine or step press up with two |
| medial tibial stress syndrome. | | | | toes and let down with one) this strengthens the |
| This condition is more common in females and is | | | | muscles eccentrically to help slow down pronation and |
| often noted in beginner runners, or even experienced | | | | internal tibial rotation. People with a rigid or |
| ones that have recently changed some aspect of | | | | hypomobile foot may not be able to sufficiently |
| their training regimen (new shoes, worn-out shoes, | | | | absorb the ground reaction forces associated with |
| downhill running/overstriding, different surface). There | | | | repetitive running and are also at risk for developing |
| is a strong relationship between the mechanics of the | | | | bone stress injuries. These individuals may try |
| foot and the resulting torque (twisting forces) being | | | | stretching the calf muscles if tight by walking |
| transferred to the bones of the lower leg. It is | | | | barefoot on the inner border of their feet and |
| suspected that these repetitive forces may over | | | | performing dorisflexion exercise (pulling the foot |
| time, cause tiny fractures in the bone called stress | | | | toward the shin) against resistance. |
| fractures with the tibia being the most common site. | | | | In conclusion, medial tibia stress syndrome or shin |
| Pain is usually worse in the standing position - | | | | splints can be a debilitating condition but there are |
| especially on one leg or while hopping. A common | | | | some interventions that can be made with corrective |
| condition is for a runner to have a hypermobile or flat | | | | exercise. The best way of finding out what type of |
| foot and muscles that are unable to control | | | | foot you have is to have a foot biomechanic and |
| excessive internal rotation of the tibia and to toe off | | | | running shoe assessment. |
| efficiently. Runners with this condition should stretch | | | | |