SHIN

 

Heal Shin Splints

through fluidification massage & isometric stretching.

 

Problem:

Shin splints are an inflammation of the sheath around the shin bone (periostum of tibia). This inflammation is caused by repetitive stress (traction forces), such as running on hard surfaces. One feels pain between bone & muscle, anywhere along the long front ridges of shin bone; often even during normal walking.

 

Treatment:

The only treatment I’ve seen consistently work (even while athletes continue to train) is direct hands-on fluidification massage (which feels like pushing directly into the pain for long seconds, in order to drain over-swollen tissues), followed up by a form of isometric stretching called Heel Walks, done a few times a day before and during work, or as part of a sport warm-up:

  1. place one foot in front of the other, toe to heel, as if standing on a painted line.
  2. lift toes of both feet toward shin, so that you are balancing mostly on your heels. This should feel as if you are pulling your big toes as hard as possible toward shins.
  3. Walk-shuffle forward on the painted line, front foot first then back foot, until each foot has moved forward 10 times, always concentrating on keeping your toes pulling toward shin.
  4. Stop, shake out your ankles for a moment, turn around, place your feet on the line again, this time with back foot now in front, and walk-shuffle 10 more times.
  5. Do this shuffling 6 times, 3 times with each foot in front.
  6. After 2-6 weeks of Heel Walks the injured areas should be dramatically better.

 

Notes:

     During a Fluidification Bodywork session I use my fingers to work directly on the inflamed areas, which feel hard & over-swollen with fluids. This gets these fluids flowing better, enabling the tissue relaxation needed to begin healing. This can be quite painful, but is extremely effective. Heal Walks must still be done.

     If you can’t see me personally, try pushing your own fingertips very firmly directly into the most painful places along your shins. This will feel like pushing into hardened, over-swollen muscle, and it is quite painful. But, a bit like squeezing water out of a sponge, this is how you clear out the gunk and get the blood flowing freely again through swollen tissues. Press hard, be brave and a bit brutal, then walk it out. Later you will find that these areas have softened, and probably that you aren’t finished, that there are still more hardened areas that need pressing. After shin splints heal, check for undue hardness now and then, and do more pressing if needed.

     To reduce strain on shins wear softer soled shoes or shock absorbing insoles, stretch calf muscles (tibialis posterior), train on a softer surface such as grass.

     I’ve known athletes (runners & volleyball) who suffered for years with chronic shin splints, who celebrate being pain free after 3-6 weeks of Heel Walks.