Shin Splints: Understanding Medial Tibial Stress Syndrome (Copy)

Shin splints, clinically referred to as Medial Tibial Stress Syndrome (MTSS), is a common bone stress injury (BSI) that affects a significant number of runners, accounting for approximately 13-20% of cases. This condition causes pain along the inner edge of the shin bone, and if left unaddressed, can significantly impact an individual's running performance and overall athletic endeavors. In this blog post, we will delve into the details of shin splints, its causes, symptoms, and treatment options.

Understanding Medial Tibial Stress Syndrome:

Medial Tibial Stress Syndrome (MTSS), more commonly known as shin splints, is characterized by pain along the inner aspect of the shin bone, or tibia. This condition is often caused by repetitive stress or overuse, typically seen in runners and athletes engaging in high-impact activities. The repetitive strain placed on the shin bone and surrounding tissues leads to inflammation, pain, and potential microtears.

Causes of Shin Splints:

Several factors can contribute to the development of shin splints. These include:

Overtraining or sudden increases in training intensity or duration.

Poor or improper running mechanics and technique.

Inadequate footwear or worn-out shoes lacking proper cushioning and support.

Running on hard or uneven surfaces.

Muscle imbalances, particularly weakness in the calf muscles or tightness in the lower leg muscles.

Structural abnormalities in the feet, such as flat feet or high arches.

Recognizing the Symptoms:

The primary symptom of shin splints is pain along the inner edge of the shin bone, which is often described as a dull ache or throbbing sensation. Initially, the pain may occur during exercise, but if left unattended, it can persist during rest as well. Other common symptoms include tenderness, swelling, and mild redness over the affected area.

Treatment Options:

Effective management of shin splints involves a multifaceted approach. Here are some treatment options to consider:

Rest and Reduced Impact: Giving the affected area adequate rest is crucial for healing. Activities that aggravate the pain should be avoided or modified to reduce impact.

Ice Therapy: Applying ice packs to the affected area for 15-20 minutes at a time, multiple times a day, can help reduce pain and inflammation.

Stretching and Strengthening Exercises: Specific stretching exercises for the calf muscles and strengthening exercises for the lower leg can help correct muscle imbalances and promote proper biomechanics.

Footwear Evaluation: Ensuring proper footwear with appropriate cushioning, support, and shock absorption can reduce the stress on the shins.

Orthotic Devices: Custom orthotics or shoe inserts may be recommended to provide additional support and correct foot mechanics.

Gradual Return to Activity: Once symptoms subside, a gradual return to activity with a well-structured training program can help prevent recurrence.

Conclusion:

Medial Tibial Stress Syndrome, commonly referred to as shin splints, is a prevalent bone stress injury among runners and athletes. Understanding the causes, recognizing the symptoms, and implementing appropriate treatment options are essential for successful management. By addressing contributing factors, practicing rest and rehabilitation, and making necessary adjustments in training and footwear, individuals can overcome shin splints and resume their active pursuits with reduced risk of recurrence.

The Relationship Between Shoes, Foot Strength, and Running

Barefoot running advocates often claim that shoes make your feet weak, but is there any scientific evidence to support this claim? In July 2016, a research paper was published that seemed to suggest the opposite. The study measured muscle activation in both barefoot runners and those wearing Asics joggers and found that foot musculature was more active in the individuals wearing shoes. So, why would wearing shoes increase muscle activation, and why would going barefoot have the opposite effect? Let's delve into the topic and uncover the truth about shoes and foot strength.

Why would wearing shoes increase muscle activation?

One theory suggests that wearing shoes increases muscle activation due to the concept of the leg and foot acting as a giant spring during running. When your foot strikes the ground, the leg and foot work together to cushion the impact. Imagine catching a cricket ball - it's much more comfortable and less painful if you use "soft hands" rather than rigid and extended ones. The same principle applies to running. If the shoe provides no cushioning, as in the case of barefoot running, the foot must relax and reduce rigidity to absorb the impact forces.

Why would going barefoot increase muscle activation?

The study mentioned earlier only measured muscle activation in the foot muscles. Generally, when one muscle is doing less work, another muscle compensates by picking up the slack. In the case of barefoot runners, changes in running mechanics occur to compensate for reduced shock absorption from shoes. This compensation often manifests as increased range of motion in the knee, indicating increased activation in the quadriceps and hamstring muscles.

So, do shoes make your feet weak?

Engaging in the same activity, wearing the same shoes (barefoot or your favorite Asics), and following the same routine (running the same 5km route) will condition your foot muscles for that specific activity. However, the body benefits greatly from variety, whether it's in footwear or training regimes. It is important to understand that foot strength is a result of a well-rounded training approach that includes a mix of activities, surfaces, and footwear choices.

What shoes should I wear to keep my feet strong?

If your goal is to reduce muscular injuries while running, it is advisable to change up your shoes regularly. Incorporating barefoot running on a light training run on grass can be as beneficial as using a pair of Hoka's for a 100km ultra road marathon. Remember, it's all about finding the right fit for you as an individual. Different activities and surfaces engage different muscles and provide unique challenges that contribute to overall foot strength.

Conclusion:

The idea that shoes make your feet weak is not entirely accurate. Wearing shoes during running actually increases muscle activation in the foot, whereas going barefoot can lead to compensatory changes in running mechanics and increased activation in other leg muscles. Foot strength is developed through a well-rounded training approach that includes varying activities, surfaces, and footwear choices. By incorporating diversity into your training routine, you can promote overall foot strength and reduce the risk of muscular injuries.

Cracked Heels: Understanding Causes and Effective Solutions

Dry, cracked, calloused feet, particularly the heels, can be a common issue that affects many individuals. These conditions can cause discomfort, pain, and aesthetic concerns. Understanding the causes and implementing proper care is crucial for maintaining healthy, soft, and supple feet. In this blog post, we will explore the reasons behind cracked heels and provide effective solutions to manage and prevent them.

Causes of Cracked Heels:

Several factors contribute to the development of cracked heels, including:

Lack of Footwear: Not wearing shoes or consistently wearing open-back shoes, such as thongs or sandals, can expose the heels to excessive friction, pressure, and dryness.

Poor Emollient Application: Inadequate or irregular application of moisturizing products to the feet can lead to dryness and lack of hydration.

Excessive Callous Formation: A buildup of thick, dry calloused skin on the heels can make them more prone to cracking.

Underlying Systemic Pathology: In some cases, cracked heels may be a symptom of an underlying health condition such as diabetes, thyroid disorders, or circulation problems. Consulting a healthcare professional is important to address any potential systemic issues.

Managing Cracked Heels:

To effectively manage cracked heels, consider the following strategies:

Professional Debridement: Seek assistance from a trained podiatrist who can safely remove heavy callouses using a sterile scalpel blade. This helps in promoting skin regeneration and reducing the risk of infection.

Regular Emollient Application: Apply a high-quality foot cream with a urea concentration of 30% or more, such as Elixir Foot Cream or Luxe 30 foot creams. Urea helps to soften and moisturize the skin, enhancing its natural healing process.

Gentle Exfoliation: Use a Scholl roller or a pumice stone to gently exfoliate the heels, managing small quantities of callous.

Proper Footwear: Opt for well-fitting, supportive shoes that provide adequate cushioning and protection for the feet. Wearing socks can also help retain moisture and reduce friction.

Hydration and Nutrition: Ensure proper hydration by drinking enough water and maintain a balanced diet rich in essential nutrients, vitamins, and minerals that promote skin health.

Address Underlying Systemic Pathologies: If the problem persists or worsens, consult both a podiatrist and a general practitioner to rule out any underlying health conditions that may require further investigation and treatment.

Conclusion:

Cracked heels can be managed effectively through regular foot care and appropriate measures. By seeking professional assistance for debridement, applying emollient creams with high urea concentrations, practicing gentle exfoliation, wearing proper footwear, and addressing underlying health concerns, individuals can significantly improve the condition of their heels and prevent further complications. It is important to consult with healthcare professionals for personalized advice and guidance based on your specific situation.