HOW PHYSICAL THERAPY CAN HELP YOU The causes of shin splints are vast, but your physical therapist can help you figure out the root of the problem. He or shewill complete an extensive evaluation process with you, noting your painful areas and testing the abilities of your current physical motions. This may include anything involving stretching, flexibility, gait, mobility, and range of motion. From there, your physical therapist will create a treatment plan based on your needs. Treatment plans for a specified shin splint condition may include, but are not limited to:
• TAPING/COMPRESSION. Your physical therapist may suggest taping the affected area (arch of foot or leg muscles) to promote healing and compress the affected muscles. • ICE. Ice healing may be prescribed, in order to decrease pain and inflammation. Depending on the severity, your physical therapist may suggest icing multiple times a day. • FOOTWEAR SUGGESTIONS. Your physical therapist may provide you with supportive or orthotic footwear suggestions, whichmay help speed up your shin splint recovery and decrease the risk of them in the future. • REST. An important part of your physical therapy treatment will be rest, although youwill also be participating in important stretching and light exercises with your physical therapist. Your physical therapist may suggest taking a short break from the activity or exercise that aggrevated your shin splints until you are healed. At Iberia Sports & Rehab, we are dedicated to assisting you in your healing journey, and making it as comfortable for you as possible. If you believe you may be suffering from shin splints, give us a call today. We will help you get back on your feet in no time!
• MANUAL THERAPY. Hands-on massage of the painful area and its surrounding areas, in order to ease stress off of the injured tissue. • LIGHT EXERCISE. These exercises can serve several functions. They can be used to increase the strength and/or range of motion of the hips, arches, or shins, in order to decrease overpronation and stress on the lower leg. They can also be used to stretch the muscles around the shin, in order to reduce inflammation. This may also include single-leg exercises, such as squats, reaching, or heel raises. • MODIFIED TECHNIQUE. Sometimes, shin splints can be a result of poor technique with gait or sports. Your physical therapist may work with you to modify your take-off/landing techniques, or your leg and foot control while walking or running.
CAN’ T GET TO THE GYM? TRY THESE EXERCISES AT HOME!
PRONE ALTERNATE LEG While lying face down and keeping your lower abdominals tight, slowly raise up a leg. Slowly lower and then raise the opposite side. Do not allowyour spine tomove the entire time. Alternate 20 times.
CLAMSHELLS Lie on your side with your hips at 45 degrees and your knees bent to 90 degrees. Your heels are in line with your head, torso, and hips. Rotate your hips and knees apart (like a clamopening) while remaining contact with your heels. Keep the top hip parallel with the ceiling. Lower your leg to the starting position and repeat on other side. You should feel a stretch in the outer hip of your top leg. Repeat 10 times on each side.
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