Progression to more intense, high impact training sessions should be deliberate and periodized with attention spent to strengthening dorsi-flexion. The formation of shin splints or condition called Medial Tibial Stress Syndrome (MTSS) – general shin soreness, trauma or overload to musculature and connective structures - typically occur when progression and volume is too rapid.
Here are some tools and strategies to help alleviate and overcome shin splints.
Barefoot Warm-ups / Light Worksets
Take off your shoes for your dynamic warm-up and keep them off during your first few light worksets
Stretch
Gastroc / Soleus / Achilles
Strengthen
Dorsi-flexion / Inversion / Eversion
Tibialis Anterior / Peroneus Tertius / Extensor Digitorum Longus
Tennis Balls / Foam Roller
Plantar Fascia / Peroneals / Gastroc / Soleus
Ice Massage
Homemade Cryocup
Some other considerations:
- Don’t forget to improve soft-tissue quality all along entire kinetic chain
- Work on improving hip mobility, in addition to, ankle mobility
- Engage in ground based, multi-directional, compound and unilateral, bodyweight and resisted movements
- Cold water submersion followed by soft-tissue modalities can be substituted for cryocup
- Band tensions can be increased as strength and proficiency of movement improves
- All movements should engage a full range of motion to ensure optimal muscle fiber recruitment and strength in greater articulations – i.e. strength mobility
