Shin Splints
Why Care?
“Shin Splints”, otherwise known as Medial Tibial Stress Syndrome (MTSS) is an extremely common injury. Studies have shown that in some populations such as runners, up to 20% may experience this injury - and soccer is by no means spared. While only severe cases may lead to you missing time on the pitch, the pain can significantly limit your quality of play. The good news is that shin splints are easy to prevent and recover from, so a little extra effort will go a long way in keeping you playing and pain-free.
How & Why:
MTSS is caused by repetitive microtrauma and inflammation along the tibia (shin bone) where your Tibialis Anterior muscle originates from. Microtrauma and inflammation are caused when inadequate strength of the Tibialis Anterior causes rapid, poorly controlled lowering of the front of the foot after your heel strikes the ground. Running on a hard surface is more challenging to control this motion on, which is why athletes often experience shin splints after changing the type of surface they are playing on, or decide to add additional running (especially on pavement) to their training.
Prevent it:
Exercise. Specifically, eccentric resistance training for the Tibialis Anterior. Stand on a decline slope or a step with just your heel on and the rest of your foot over the edge; lift your toes up as far as you can before slowly letting the front of your foot lower down, slowly. Try to do this 10-15 times for 2-3 sets at least twice per week. If you can perform this single legged, do it. Additional foot strengthening exercises such as “towel scrunches” and “windshield wipers” can also be performed for added benefit.