The 7 Step Shin Splints Treatment System

The Step SShhiinn SSpplliinnttss Treatment System

By Brad Walker

TM The 7 Step Shin Splints Treatment System

Fix Your Shin Splints Once and For All and get back to Pain Free Running Quickly and Safely. Walker, Bradley E., 1971 7 Step Shin Splints Treatment System™

Copyright © 2012 The Stretching Institute™ All rights reserved. Except under conditions described in the copyright act, no part of this publication may in any form or by any means (electronic, mechanical, micro copying, photocopying, recording or otherwise) be reproduced, stored in a retrieval system or transmitted without prior written permission from the copyright owner. Inquires should be addressed to the publisher.

Disclaimers The exercises presented in this publication are intended as an educational resource and are not intended as a substitute for proper medical advice. Please consult your physician, physical therapist or sports coach before performing any of the exercises described in this publication, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.

Cover picture/s supplied by iStockphoto. The Stretching Institute has purchased the non-exclusive, non-transferable, non-sub licensable right to reproduce the cover picture/s an unlimited number of times in online and electronic publications, and web advertisements.

The Stretching Institute™ Website: www.TheStretchingInstitute.com Address: 47-47 36th Street, Suite # 3208 Unit 14 / 6 Transport Place Long Island City, NY 11101 Molendinar, QLD 4230 UNITED STATES AUSTRALIA Telephone: +1 877 580 7771 +61 (0) 7 5564 5848 Facsimile: +1 646 329 9820 +61 (0) 7 5564 5818

Introduction

Part 1

Chapter 1 – A Brief Summary of Shin Splints Injury What are shin splints? Anatomy of shin splints Symptoms of shin splints What causes shin splints?

Chapter 2 – Using the 7 Step Shin Splints Treatment System What is the 7 step system? How do I use the 7 step system? A word of warning about pain! A quick word on pain medication and anti-inflammatory medication Shin splints and surgery Diet and nutrition Supplements

Part 2

Step 1 – Reducing Your Immediate Pain.

Step 2 – Biomechanics.

Step 3 – Laying the Foundation for Your Recovery.

Step 4 – Retraining Your Nervous System.

Step 5 – Increasing Your Mobility and Range of Motion.

Step 6 – Starting the Exercises and Stretches.

Step 7 – Getting Back to Running.

Conclusion

Thanks for purchasing the 7 Step Shin Splints Treatment System.

This isn’t a book that you would buy from your local book shop. It’s not your typical theory book about shin splints; or who first discovered it; or the mass of research data currently available on lower leg overuse injuries.

This is a practical, step-by-step treatment guide: A work book that you can apply today to fix your shin splints once and for all.

Instead of pages and pages of endless reading, you’ll find most of the information in this treatment guide arranged in bullet points and simple step-by-step instructions.

If you work through the system one step at a time, being careful to follow the instructions exactly as they’re laid out, in the exact order they’re prescribed, I guarantee you’ll get your shin splints fixed: Period.

For most people with a relatively minor case of shin splints, you can achieve an 80% improvement in the next 30 days, and be 100% back to your normal running routine in 2 to 3 months. If you’ve been suffering with shin splints for more than 6 months or you’re experiencing extreme shin pain, the treatment process may take a little longer.

So let’s not waste any more time; you’ve been suffering long enough.

To your speedy recovery, Brad Walker Founder & CEO TheStretchingInstitute.com

What are shin splints? Shin splints are a term commonly used to describe lower leg pain. However, shin splints are only one of several conditions that affect the lower leg. The most common causes of lower leg pain are: general shin soreness; shin splints; and stress fractures.

Although the term “shin splints” is often used to describe a variety of lower leg problems, it refers specifically to a condition called Medial Tibial Stress Syndrome (MTSS). To better understand shin splints, or MTSS, an understanding of the muscles, tendons and bones involved is required.

Anatomy of shin splints As you can see from the diagram to the right, there are many muscles and tendons that make up the lower leg, or calf region. It's quite a complex formation of inter-weaving and over- crossing muscles and tendons.

The main components of the lower leg that are affected by the pain associated with shin splints are:

 The Tibia and Fibula. These are the two bones in the lower leg. The tibia is situated on the medial, or inside of the lower leg. While the fibula is situated on the lateral, or outside of the lower leg.  There are also a number of muscles that attach to the tibia and fibula. It's these muscles, Image above from Principles of Anatomy and when overworked, that pull on Physiology by G.J. Tortora and N.P. Anagnostakos. the tibia and fibula and cause the http://www.MuscleAnatomyDiagrams.com/ pain associated with shin splints.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 5 The pain associated with shin splints is a result of fatigue and trauma to the muscles, tendons and ligaments that attach to the lower leg bones. In an effort to keep the foot, ankle and lower leg stable, the muscles exert a great force on the bones. This excessive force can result in the tendons and ligaments being partially torn away from the bone.

If left untreated the muscles, tendons and ligaments become so fatigued that they can no longer support the lower leg effectively, which places excessive stress on the lower leg bones and can lead to stress fractures.

Symptom of shin splints The most common symptom of shin splints is pain. The pain is most typically located on the inside and / or outside of the tibia (shin bone); about half way up the lower leg. The pain is usually most intense at the beginning of a work out or exercise session, and commonly disappears during exercise, but returns afterwards.

Sometime, but not often, swelling and redness is also experienced.

What causes shin splints? While there are many causes of shin splints, they can all be categorized into two main groups: Overload (or training errors), and Biomechanical Inefficiencies.

Overload (or training errors): Shin splints are commonly associated with sports that require a lot of running or weight bearing activity. However, it is not necessarily the added weight or force applied to the muscles and tendons of the lower leg, but rather the impact force associated with running and weight bearing activities.

In other words, it's not the running itself, but the sudden shock force of repeated landings and change of direction that causes the problem. When the muscles and tendons become fatigued and overloaded, they lose their ability to adequately absorb the damaging shock force.

Other overload causes include:

 Exercising on hard surfaces, like concrete;  Exercising on uneven ground;  Beginning an exercise program after a long lay-off period;  Increasing exercise intensity or duration too quickly;  Exercising in worn out or ill fitting shoes; and  Excessive uphill or downhill running.

Biomechanical Inefficiencies: The major biomechanical inefficiency contributing to shin splints is that of flat feet. Flat feet lead to a second biomechanical inefficiency called over-pronation.

Over-pronation occurs when the foot and ankle continue to roll excessively inward. This excessive inward rolling causes the tibia to twist, which in-turn, over stretches the muscles, tendons and ligaments of the lower leg.

Other biomechanical causes include:

 Poor running mechanics (or gait);  Tight, stiff muscles in the lower leg and hips;  Running with excessive forward lean;  Running with excessive backwards lean;  Landing on the balls of your foot; and  Running with your toes pointed outwards.

What is the 7 step system? As I stated in the introduction; this is NOT the type of book you would normally buy from a book shop. In fact, it’s more than a book; it’s a blue-print or a road map to take you from where you are now to a life of pain free walking, running and playing sport.

You’ll probably know of, or at least heard of, some of the treatment recommendations in this step-by-step system, but the real secret to a quick and complete recovery is knowing when to use each of the treatment options, and in what order. This is what makes all the difference!

How do I use the 7 step system? The order of the steps is very important; in fact it’s the key to what makes this process so successful.

 DO NOT skip any of the steps and DO NOT change the order of them. There can be some overlap between the steps as you progress, and it’s best not to jump directly from one step to another.  DO NOT try to rush the process. Move through each step carefully at your own pace, and while I provide a few time frames for reference, they’re only a guide. Each person is different and will progress at a different rate. You may need to spend a little more time on step 3, or you may feel that you progress quite quickly. Either way, you need to pay close attention to how your body responds to each step, and only progress to the next step when you are absolutely sure you’re ready.

Impatience is your biggest enemy. Control your desire to move forward in the process before you’re ready. If you master your impatience your full recovery is assured. Remember pain is the warning sign; don’t ignore it. Each step forward is a big accomplishment, so don’t do something silly and end up having to start all over again.

A word of warning about pain! Never do any activity that hurts the injured area. Of course you may feel some discomfort, but never push yourself to the point where you feel pain. And there is a difference between pain and discomfort. Learn to recognize the difference and know when to back off.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 8 A quick word about pain medication and anti-inflammatory medication Pain medication and anti-inflammatory medication (NSAID) are useful tools to help with your recovery, but they should only be used to supplement or assist the other treatments. They DO NOT and WILL NOT fix your shin splints. They should only be used to provide some immediate relief so you can work through the step-by-step system.

In fact, the danger of using these medications is that they can mask your pain so well; you are tempted to do more than you normally would, and risk further injury to your shins and lower legs. The other danger is that you can become dependent on them, which is never a long term solution.

Apart from step 1, try to restrict your use of pain medication as much as possible.

Shin splints and surgery Surgery is not required for shin splints. However, if your shin splints are not treated properly they can lead to another condition called compartment syndrome.

Compartment syndrome is a very serious condition that develops when the pressure inside the fascia surrounding the muscles and bone increases without relief and can cause destruction of the capillaries and nerve cells inside.

Diet and nutrition What you put into your body will have a big impact on your body’s ability to heal itself. For 3 years I competed as a full time professional triathlete: I put my body through hell. It wasn’t unusual for me to swim 20 miles (32kms), bike 400 miles (640kms) and run 30 miles (48kms) each week. Plus do another 8 to 10 hours a week of strength and flexibility training.

Over that time I developed my fair share of injuries, and even years after I stopped competing I still had a lot of little aches and pains that I thought would never go away. Then, in 2005 my family and I decided to make the switch to an organic diet. Don’t get me wrong; we didn’t become vegetarian hippies, and we don’t deny ourselves a few little treats every now and again. We just cut out processed food; eliminated as many additives and preservatives as we could, and switched to organic fruits, vegetables and meats.

A surprising thing happened about 6 months after making the switch: I started to notice that a lot of those little aches and pains disappeared. Not to mention an increase in my energy levels and mental alertness; better sleep habits; fewer colds and flu’s; less cravings; and just an improved feeling of wellness.

You see when your body has the nutrition it needs, it will heal itself. The problem with most commercial food today is that it lacks the nutrition your body needs. Make the switch to an

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 9 organic diet wherever possible, cut out processed food (or at least cut down), and I guarantee you’ll be much better off for it.

Supplements Supplements, when combined with the treatment strategies from the step-by-step system and an organic diet, can be very helpful in speeding up your recovery. If you’re interested in giving supplements a try, I recommend the following products.

1. Vitamin C: Good old vitamin C (or ascorbic acid) is a great antioxidant. Try and get it in powder form and look for a GMO free product. 2. MSM Sulfur: MSM Sulfur is very important for tissue regeneration. Look for it in pure powder form. 3. Branch Chain Amino Acids: The BCAA’s L-Leucine, L-Valine and L-Isoleucine are very effective in assisting muscle recovery and repair. Again, look for them in powder form. 4. Heal-n-Soothe: Heal-n-Soothe helps to reduce pain, inflammation and swelling. You can order Heal-n-Soothe (or learn more about it) from the link below...

Click here to learn more about Heal and Soothe http://www.GetHealAndSoothe.com/

If you’re experiencing a lot of pain or you’ve had shin splints for an extended amount of time, then you should start at step 1. If you’re not in a lot of pain, then you can go directly to step 2.

The goal of step 1 is simply to reduce your pain so you can start to implement the treatments outlined in the following steps.

How do we reduce your pain? Ice! Just about everyone recommends ice for treating shin splints. However, the truth is ice won’t fix your shin splints. Ice will help to relieve some of the pain associated with shin splints, but it will not fix them or cure them. So why am I recommending ice for step 1?

Let me start by explaining the role ice plays as part of the injury rehab process. Ice does two things: firstly, it helps to reduce the immediate swelling around an injury, and secondly it helps to reduce pain.

Ice is most effective for acute injuries, which are those injuries that occur in an instant. For example: you step into a hole and sprain your ankle; or sprint for the finish line and feel a sharp twinge in your hamstring. These are acute injuries, which typically result in a lot of swelling.

Shin splints, on the other hand, are a chronic injury. They build up over time and are a result of constant, repetitive stress. While there is some swelling associated with shin splints, there’s nowhere near the type of swelling that occurs with an acute injury.

So why use ice to treat shin splint? Simply to help reduce pain! Ice by itself will not make your shin splints all better. It’s not a magic fix, and in fact, if you keep using ice later in the rehab process it will slow down your recovery. But for the simple task of reducing pain, ice is perfect.

So, do you need to use ice? As I stated earlier, if you’re in a lot of pain or you have had shin splints for a long time, then yes, use ice. It will help to reduce any swelling you may have, and it will also help to reduce your pain, which will make applying some of the treatments in the later steps a little easier.

In fact, if you’re in that much pain you should also consider taking an over-the-counter NSAID1 (Non-Steroidal Anti-Inflammatory Drug) like Aspirin or Ibuprofen.

Now get some ice and apply it to your shins. If you haven’t got a commercial cold pack handy, grab some ice, stick it in a plastic bag, wrap it in a towel and put it on your shins.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 11 Leave the ice on your shins till it gets uncomfortable and then take it off for 10 minutes. Put it back on your shins and remove it again when it gets unconformable. Keep this up for 60 minutes and I guarantee your pain will be reduced substantially.

Tips for applying ice How do you apply ice? Crushed ice in a plastic bag, blocks of ice and bags of frozen peas will all work well; however the best option is a reusable hot / cold gel pack. You can purchase these from any pharmacy, or online via the link below.

Click here for Reusable Hot / Cold Gel Packs http://www.GetGelPacks.com/

When using ice, DO NOT apply it directly to your skin. This can cause "ice burns" and further skin damage. Wrapping the ice in a damp towel provides the best protection for the skin.

How long? How often? This is the point where few people agree. Let me give you some figures to use as a rough guide, and then I'll give you some advice from personal experience.

The most common recommendation is to apply ice for 20 minutes every 2 hours for the first 48 to 72 hours. These figures are a good starting point, but remember they're only a guide. You must take into account that some people are more sensitive to cold than others.

Personally, I recommend that people use their own best judgement when applying ice to their injury. For some people, 20 minutes is way too long. For others, 30 or 40 minutes is fine. You should make the decision as to how long the ice stays on.

My personal recommendation is that you apply ice for as long as it is comfortable. Obviously, there will be some discomfort from the cold, but as soon as pain or excessive discomfort is experienced, it's time to remove the ice. It's much better to apply ice for 3 to 5 minutes a couple of time an hour, than not at all.

What if the pain is unbearable and just won’t go away? If your level of pain is unbearable and persists for a long period of time, there is a chance that you may have more than a simple case of shin splints.

Let me explain how chronic injuries typically occur. In fact, if you understand what I’m about to explain, I can almost guarantee you’ll never have another chronic injury again. Here it is...

Muscles adapt faster than ligaments and tendons. Ligaments and tendons adapt faster than bones. And bones are the slowest to adapt.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 12 So what does that mean? It means, when you start to exercise your muscles adapt very quickly to the stresses of physical activity. So as soon as you get over that initial hump, you feel like you can do more and more. But just because your muscles can handle the extra work load, doesn’t mean your ligaments, tendons and bones can. And this is where most people run into trouble.

They feel like they can do more because their muscles feel fine, but the rest of their body is lagging behind. The next thing they know; they develop a overuse injury like tendinitis, or RSI, or worse still, a stress fracture, because they haven’t allowed enough time for their ligaments, tendons and bones to catch up to their muscles.

This is a very typical cycle in the exercise industry, yet I’ve never heard anyone else talk about it. Here’s what typically happens...

1. Person starts to exercise or go to the gym. 2. After initial 1 or 2 weeks of sore muscles, they feel great and start doing more. 3. Somewhere around month 2 or 3 they develop a few little aches and pains, but they feel fine otherwise, so they keep pushing. 4. Develop a full blown injury (usually some sort of tendinitis or muscle / tendon strain). 5. Forced to take a few months off, and then start all over again.

This is most likely how your shin splints developed. Your muscles adapted quickly and you felt like you could do more and more (run further and faster). Yet the ligaments, tendons and bones in your lower leg couldn’t cope with the force and started to break down.

Firstly, the ligaments and tendons that support your lower leg lose their ability to stabilize and cushion you while walking and running. And if you continue to exercise in this state the forces are transferred into your lower leg bones and they start to break down, which results in stress fractures.

If you’re pain is excessive, rest your legs as much as you can and apply the treatments listed above for 2 to 3 days. If after 3 days of rest and ice, you’re still in a lot of pain then it’s time to see a medical professional for a bone scan, x-ray or MRI. There is the possibility that your shin splints have progressed to stress fractures, and you need to confirm this before moving on.

Avoid at all costs During this stage of your recovery, avoid any form of heat at the injury site; including heat lamps, heat creams, hot water bottles, spas, Jacuzzi's and saunas. Avoid all movement and massage of the injured area. And limit alcohol consumption. All these increase the bleeding, swelling and pain of your injury. Avoid them at all costs.

1 Please note: NSAIDs are associated with a number of side effects, including nausea, vomiting, diarrhea, constipation, decreased appetite, rash, dizziness, headache, and drowsiness. Ask your health care provider to tell you more about the medicine you are taking, and don’t take any new medicine without first checking with your doctor or nurse. Even aspirin can be a problem for some people who are taking other medicines or having cancer treatment. For general information about NSAIDs, visit... http://en.wikipedia.org/wiki/Non_steroidal_anti-inflammatory_drug

In the introduction I briefly spoke about biomechanical inefficiencies as being one of the major contributors to shin splints. Biomechanical inefficiencies are also the reason why many people can’t get rid of their shin splints for any length of time. If you’ve suffered with shin splints for more than six months, or they repeatedly come back after you thought you’d finally got rid of them; chances are you have a biomechanical inefficiency that needs to be addressed.

I include this topic as step 2 because unless you fix any biomechanical problems you have, you’ll never achieve any lasting relief from shin splints.

What are biomechanics? In general, biomechanics refers to the effects of internal and external forces on the human body. In relation to shin splints; we’re specifically looking at how your bones, joints and muscles move and respond to the forces applied to them while running and walking.

The description above and the term biomechanics may seem like a very technical or scientific thing, so it may be beneficial to think of biomechanics as simply... a runner’s style or form.

What are proper biomechanics? While each runner is unique, there are certain characteristics of an efficient runner that should be mimicked as much as possible. Stride length, arm swing, lean and gait all contribute to the efficiency of running, and while there is some room for each runners unique style there is a right way and a wrong way to run.

Stride length: Both too short a stride length and too long a stride length will result in increased forces being transferred through your legs. A stride length that is too short can result in a lot of up and down motion, while a stride length that is too long can result in a lot of lateral twisting of the hips and lower back, both of which can put excessive pressure on your entire body.

Aim for a stride length that is natural without being too short or excessively long. Concentrate on kicking your foot up behind your buttocks, rather than trying to adjust your forward stride.

Arm swing: Two of the most common mistakes runners make with arm swing are...

1. Lifting the shoulders, which causes tension in the shoulder and neck muscles and can lead to a very stiff upper body; and 2. Swinging the arms too far across the midline of the body, which can lead to excessive twisting of the upper body and spine.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 14 Aim for a natural arm swing with relaxed shoulders, making sure your hands don’t travel too far from side to side. Concentrate on pushing your elbows back, rather than moving your arms forward.

Lean (forward and backward): Both too much forward lean and too much backward lean while running will result in increased forces being transferred through your legs. Too much forward lean can result in your foot striking the ground in an unnatural way, while too much backward lean can create a jarring shock each time your foot strikes the ground.

Aim for a body position with your head held high looking forward, and a very slight forward lean of your entire body, not just a bending forward from your hips.

Gait: Your running gait refers to the way your foot and lower leg travel through the running cycle, including how your foot makes contact with the ground and supports your weight, and also how your foot and lower leg move while travelling through the air.

Most importantly is the way your foot makes contact with the ground, which leads us into the next point...

Pronation and supination Pronation refers to the inward roll of the foot during normal motion and occurs as the outer edge of the heel strikes the ground and the foot rolls inward and flattens out. Supination is the opposite of pronation and refers to the outward roll of the foot during normal motion.

A moderate amount of pronation is required for the foot to function properly, however damage and injury can occur during excessive pronation (or over pronation). When over pronation does occur the foot arch flattens out (flat feet) and stretches the muscles, tendons and ligaments underneath the foot. Over pronation, which leads to flat feet, is one of the main contributors of shin splints. So how do you find out if you over pronate?

1. Take a look at the soles of your running shoes and locate where most of the wear occurs. If most of the wear occurs on the middle to outside of the heel and the inside of the sole, (like in the pronate picture to the right) then you may be over pronating.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 15 2. In bare feet, wet the soles of your feet and walk on a surface that will show up your foot print. A foot print that resembles a low arch (or flat foot) like in the diagram to the right indicates that you may be over pronating. 3. See a gait analysis specialist or qualified podiatrist for a complete foot-strike and running gait analysis. This is by far the best option as they will be able to give you a complete picture of how your foot gait is functioning and offer advice on shoe or orthotic selection.

Getting your gait analysed Most podiatrists can organize a gait analysis, but I personally recommend that you visit my good friends at Pursuit Athletic Performance. They offer a full range of professional gait analysis packages, including a full-body biomechanical assessment of joint and muscle flexibility and strength; analysis of foot structure and function; video analysis; plus a whole lot more.

They also offer a “virtual” remote gait analysis service, which is perfect if you can’t physically get to their clinic in Connecticut.

If you’ve been suffering with shin splints for any length of time, or they repeatedly come back after you thought you’d got rid of them; please do yourself a favour and click on the link below to get your gait analysed.

Click here to learn more about getting your gait analysed http://www.GetYourGaitAnalysed.com/

Shoe selection After you or a qualified podiatrist has analysed your gait, have your podiatrist, or competent sports footwear sales person recommend a number of shoes that suit your requirements. Good quality footwear will go a long way in helping to prevent over pronation and shin splints. And, if needed, invest in a pair of orthotic inserts to further prevent excessive pronation.

 Choose a shoe that suites your running gait and foot type. Money spent on a complete foot-strike and running gait analysis, will save you much heart-ache and discomfort later. Having a shoe that suits your foot type is the best prevention for shin splints.  When having your shoes fitted have both feet measured to ensure you get the most appropriate size, and remember, your feet are three dimensional. The length of your foot is only one part of a proper fitting, measure your feet for width and depth to get a better fit.  When purchasing footwear make your purchase in the latter half of the day. Your feet will swell during the normal course of a day, so avoid making a purchase in the morning as you may find that your new shoes are half a size too small by the afternoon.  When trying on new shoes always wear the socks that you will be using with your new shoes.  Never purchase tight fitting shoes in the hope that they will stretch or wear-in over time.

Strength and flexibility imbalances Another cause of shin splints is muscular imbalance. This imbalance can be either a strength imbalance or a flexibility imbalance. Imbalances can occur in opposing muscle groups or from one side of the body to the other.

For example, if the muscles in the front of your legs (the quadriceps) are tight or very strong compared to the muscles in the back of your legs (the hamstrings), this can create an imbalance that puts extra stress on your legs. Or, if the muscles on the inside of your legs (the adductors) are very tight and weak compared to the muscles on the outside of your legs (the abductors), this can also create an imbalance that pulls your knees out of proper alignment (gait), which can lead to injury.

Another example of a muscular imbalance is the difference in strength or flexibility from one side of your body to the other. If your right hamstring muscles are much more flexible than your left hamstring muscles, this creates an imbalance.

Later in the 7 step process we’ll look at ways of rectifying these imbalances.

Foot print diagrams from Runner’s World. www.RunnersWorld.com

Step 3 is where the real healing takes place, and apart from step 2, this is the most important part of your recovery. Until you heal the injury and fix your shin splints, there’s no point trying to do exercises or stretches or any other form of physical therapy. These will only put more pressure on already fatigued and damaged soft tissues and lower leg bones.

So, what’s the point of step 3? Step 1 was all about reducing pain. Step 2 was all about fixing biomechanical problems. And step 3 is all about reversing the damage done to the muscles, tendons, ligaments and bones in your lower legs.

First; heat... The first thing you need to do in step 3 is apply heat, heat and more heat. Grab a hot water bottle, use a heat lamp (or ray lamp), stick your legs in a hot bath, or use a reusable hot / cold gel pack. Do whatever you can to keep as much heat in your lower legs as possible.

Click here for Reusable Hot / Cold Gel Packs http://www.GetGelPacks.com/

The soft tissues in your lower legs receive very little blood supply normally, and therefore, not a lot of the oxygen and nutrients that they need for healing. This lack of blood supply is one reason why shin splints can take a long time to heal.

And by the way: The time for ice is over. If you used ice in step 1 to help reduce some of the pain you were experiencing; that’s fine. But from here on; no more ice.

Next; massage... To speed up the healing process you need to start massaging your entire lower leg. You don’t need to go to a professional massage therapist (although if you can afford one they are well worth the cost); you just need to start massaging, rubbing and kneading the injured area, including the calf muscles (soleus and gastrocnemeus) at the back of your lower leg, the long muscle that runs along the front of your shin bone (tibialis anterior), and your entire foot and ankle.

Either, ask a friend to massage your lower legs for you, or do it yourself. Doing it yourself has the advantage of knowing how hard and how deep to massage.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 18 If you can afford it I highly recommend that you see a professional massage therapist. Look for a therapist who specializes in deep tissue massage and regularly works with athletes and sports people.

Your shins and lower leg may be quite tender, so start with light strokes and gradually increase the pressure until you're able to use deep, firm strokes. The more you massage the affected area the harder and deeper you will be able to push.

Use deep, firm strokes, moving in the direction of the muscle fibers. Concentrate your effort both at where you feel most pain, which could be along your tibia (shin bone), and at all the muscle groups in your lower legs and foot. Use your thumbs to get in as deep as possible, and aim to give your lower legs a 5 to 10 minute massage at least 2 or 3 times a day.

Another massage technique that is very useful involves placing the sole of your foot onto a tennis ball and slowly rolling the tennis ball on the ground, gradually increasing the pressure as you get more and more comfortable. For a more intense massage, use a golf ball.

Drink plenty of water before, during and after your massage; the extra fluid will help to flush a lot of the waste products from your body.

You can use any type of lotion or oil, but I recommend you purchase a special ointment to use for your massage called Rub On Relief. This special ointment is extremely effective in treating soft tissue injuries, like sprains, strains and tendinitis. It includes all-natural ingredients, has zero side effects and it’s quite cheap. You can purchase this ointment from the link below...

Click here to get Rub On Relief http://www.GetRubOnRelief.com/

Last; ultrasound and TENS... Ultrasound uses high frequency sound waves to stimulate the affected area, while TENS (or Transcutaneous Electrical Nerve Stimulation) uses a light electrical pulse to stimulate the injured area. The purpose of ultrasound and TENS is very similar to heat, in that by stimulating the injured area you’re able to increase blood flow.

I haven’t included ultrasound or TENS as a compulsory treatment option in step 3 simply because it requires you to either purchase ultrasound or TENS equipment, or pay someone for the treatment. If however, you have access to ultrasound or TENS equipment, or you’re willing to pay for the treatment then by all means use these during this part of your rehabilitation.

One other thing... Another treatment option that I have found to be very effective is simply lying on the ground with your legs and feet up a wall.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 19 Start by sitting as close to a wall as you possibly can; lie back on the ground; place your feet up the wall; and then move your backside (and entire body) towards the wall. In this position, your legs should be pointing directly upwards.

If this position is uncomfortable you can place a pillow underneath your hips or head (or both).

After a few minutes in this position it’s quite normal to feel a cold tingly sensation as the blood drains from your legs. 5 to 10 minutes in this position is enough. Try to do this a few times a day and before you go to bed at night.

How long do I keep doing step 3? For most people this process of heat, massage and ultrasound will last for about 10 to 14 days. When you can walk without any pain and massage your lower legs relatively pain free, it’s an indicator that you’re ready to move onto step 4. But remember, everyone is different; if it takes 3 or 4 weeks to get to the point where you can use deep tissue massage relatively pain free, then so be it. It’s better to spend a little extra time on step 3 than to rush through it and end up back here later.

Point to note Come back to step 3 regularly as you work through the rest of the 7 steps. Applying heat and giving your legs a good deep tissue massage is a great way to keep your shin splints from flaring up again.

Only start step 4 when you can move around and massage your lower legs relatively pain free. Return to step 3 often as you complete some of the activities listed below: Applying heat and giving your legs a rub is a great way to compliment the rest of the 7 steps.

What’s the point of step 4? Whenever an injury occurs to the soft tissues, like muscles, tendons and ligaments, there’s always a certain amount of damage to the nerves that control and co-ordinate those muscles. This leads to a lack of control of the muscles and tendons, and can also affect the stability of your ankle, knee and hip joints.

To rectify this lack of co-ordination and stability, step 4 uses a number of simple exercises and drills that help with balance, co-ordination and muscle control.

This is a vital part of your recovery and almost always neglected in other treatment programs. Retraining your nervous system is imperative to a full recovery, and although some of the exercises listed below may seem a little unorthodox, or even childish, do not underestimate their importance to your full recovery.

Phase #1 – Static balance When you do the balancing exercises listed below, your muscles have to make hundreds of tiny adjustments every second to stop you from falling over. This is re-training, not just your lower legs, but all your muscle groups to work together as an integrated unit.

The exercises below are listed in order from easy to hard. Start with number 1 and when you can complete the exercise easily move onto number 2, 3 and so forth.

1. Stand with your feet shoulder width apart. Place your hands out to the side, about a foot away from your body. Close your eyes, stay still and balance there for 30 seconds. 2. Stand with your feet shoulder width apart. Place your hands out to the side, about a foot away from your body. Close your eyes and slowly rotate your waist and hips for 30 seconds. 3. Stand on one foot. Place your hands out to the side, about a foot away from your body. Balance there for 30 seconds, and then change to your other foot and repeat. 4. Stand on one foot. Place your hands out to the side, about a foot away from your body. Close your eyes, stay still and balance there for 30 seconds. Then change to your other foot and repeat.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 21 5. Stand on one foot. Place your hands out to the side, about a foot away from your body. Slowly rotate your hips and upper body back and forth for 30 seconds. Then change to your other foot and repeat. 6. Stand on one foot. Place your hands out to the side, about a foot away from your body. Close your eyes and slowly rotate your hips and upper body back and forth for 30 seconds. Then change to your other foot and repeat.

Phase #2 – Dynamic balance Repeat all the exercises listed above on a wobble board or stability cushion.

Phase #3 – Proprioception Proprioception is your ability to know where the various parts of your body are located in relation to each other, without relying on your sense of sight. A simple proprioception exercise is closing your eyes and using the tip of your forefinger to point to the tip of your nose.

The exercises below should be performed in bare feet.

1. Stand upright with your feet shoulder width apart. Close your eyes, then lift one foot and place the tip of your big toe onto the big toe of your other foot. (Hold onto something for balance if you need to.) Repeat with the other foot. 2. Stand upright with your feet shoulder width apart. Close your eyes, then lift one foot and place the tip of your big toe onto the knee cap of your other leg. (Hold onto something for balance if you need to.) Repeat with the other foot.

If you have trouble doing the exercises with your eyes closed, try them a few times with your eyes open and looking at your feet, then close your eyes and try again.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 22 Phase #4 – Light Activity Light activity not only promotes blood circulation, but it also activates the lymphatic system. The lymphatic system is vital in clearing your body of toxins and waste products, which can accumulate in your body following an injury. Activity is the only way to activate the lymphatic system.

Remember; don’t do any activity that causes pain. If any of the exercises below cause pain or severe discomfort you’re trying to progress through the steps too quickly. Go back to step 3 and stay there until you can massage your legs relatively pain free.

1. Vibration training forces your muscles to contract and relax very quickly. Sit on a chair and raise one foot about an inch off the ground. Let your lower leg go limp, and gently start shaking your foot from side-to-side for 30 seconds. Then change to your other foot and repeat. 2. Sit on a chair and raise one foot about an inch off the ground. Let your lower leg go limp, and gently rotate your foot and ankle in a clockwise direction for 30 seconds and then in an anti-clockwise direction for 30 seconds. Then change to your other foot and repeat. 3. Sit on a chair and raise one foot about an inch off the ground. Let your lower leg go limp, and gently rotate your entire lower leg in a clockwise direction for 30 seconds and then in an anti-clockwise direction for 30 seconds. Then change to your other leg and repeat. 4. Sit on a chair and raise one foot a few inches off the ground. Then start to write the numbers zero to nine (or the letters of the alphabet, or your name) with your foot by pointing your toes and moving your ankle to make the numbers 0, 1, 2, 3, etc. Repeat this twice with each foot and then change to your other leg and repeat.

It’s not necessary that you do all the exercises listed above in one session. Work through them one at a time and only progress to the next one when you can do the previous one pain free.

Each time you do the exercises listed in step 4; finish off by putting some heat on your legs and giving them a good massage. Taking a hot shower or bath is a great way to do this as the hot water from the shower or bath will provide the heat, and you can use some soap to give them a massage.

And don’t forget to keep up your fluid intake.

The stretching exercises in step 5 can be done at the same time as the exercises in step 4. In fact, the exercises in step 4 and step 5 complement each other, and work very well together.

The type of stretching exercises you will be doing in step 5 are called long hold static stretches. These are range of motion exercises and are not meant to force or extend your current flexibility. All the exercises will be performed very gently and will only use gravity to attain a stretch, so no pushing or forcing the stretch is required.

To perform each stretch, place your body in the position described, move into the stretch until you feel mild tension and then hold the position for about 60 seconds. Concentrate on breathing deeply and letting your muscles and entire body relax.

The stretching exercises listed below focus on the major muscle groups around your lower leg; the quadriceps, hamstrings and calves. In step 6 we’ll introduce some more specific stretches for your lower legs, but at this point in your recovery we need to loosen up the large muscle groups first so we can work on the more specific or smaller muscles later.

Stretch 1 – Kneeling Quad Stretch Kneel on one foot and the other knee. If needed, hold onto something for balance and then push your hips forward. Repeat on the other side.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 24 Stretch 2 – Standing Quad Stretch Stand upright while balancing on one leg. Pull your other foot up behind your buttocks and keep your knees together while pushing your hips forward. Hold onto something for balance if needed. Repeat on the other side.

Stretch 3 – Standing Toe-up Hamstring Stretch Stand with one knee bent and the other leg straight out in front. Point your toes upwards and lean forward. Keep your back straight and rest your hands on your bent knee. Repeat on the other side.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 25 Stretch 4 – Standing High-leg Bent Knee Hamstring Stretch Stand with one foot raised onto a low table. Keep your leg bent and lean your chest into your bent knee. Repeat on the other side.

Stretch 5 – Leaning Heel-back Upper Calf Stretch Reach towards a wall and place one foot as far from the wall as is comfortable. Make sure that both toes are facing forward and your heel is on the ground. Keep your back leg straight and lean towards the wall. Repeat on the other side.

Warning: The calves and Achilles are one of the most over-stretched muscle groups in the body. DO NOT apply excessive force when doing this stretch.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 26 Stretch 6 – Leaning Heel-back Achilles Stretch Reach towards a wall and place one foot as far from the wall as is comfortable. Make sure that both toes are facing forward and your heel is on the ground. Bend your back knee and lean towards the wall. Repeat on the other side.

Warning: The calves and Achilles are one of the most over-stretched muscle groups in the body. DO NOT apply excessive force when doing this stretch.

Stretch 7 – Front Cross-over Shin Stretch Stand upright and place the top of your toes on the ground in front of your other foot. Slowly bend your other knee to force your ankle towards the ground. Repeat on the other side.

As you work through the exercises in step 6 you’ll find some strength and range of movement returning to your lower legs, although you’ll probably find that you reach your limit quite quickly.

As with any stage in the 7 step system, as soon as you feel any pain or weakness while performing any of the exercises; STOP. Don’t be a hero, you’ll only end up going backwards or worse still have to start from step 1 all over again.

The exercises in step 6 are a combination of strengthening and stretching exercises designed to improve the condition of the large muscles groups around your hips and knees, plus the smaller muscles that control your foot, ankle and lower leg.

These are primarily corrective exercises, designed to help even out both strength and flexibility imbalances within the muscle groups associated with walking and running.

It is very important that you do all of the exercises and stretches listed below, as favouring some exercises over others will lead to more imbalances. However, it’s not required that you do all the exercises in every session. Pick 3 or 4 strength exercises and 1 or 2 flexibility exercises to work on during each session, then pick a different lot of exercises to work on next time; rotating through all the exercises over time.

Phase #1 – Strength exercises using your own body weight

Toe grabs: Remove your shoes and socks, and sit comfortably in a chair. Use your toes to pick up and put down a sock. Repeat 10 times with each foot.

Toe walking / heel walking: While standing raise up onto your toes and take 10 steps forward and then 10 steps backwards. Then raise your toes off the ground so that you are standing on your heels and take 10 steps forward and then 10 steps backwards. Repeat this 10 times.

Toe ups: Sit comfortably in a chair with both feet on the ground. While keeping your heels on the ground, raise your toes as high off the ground as you can. Hold the position for 2 seconds and then lower your toes back to the ground. Repeat this 20 times.

Sitting buttocks squeeze: Sit comfortably in a chair with both feet on the ground. Contract and squeeze your buttocks together as hard as you can. Hold the position for 2 seconds and then relax. Repeat this 20 times.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 28 Toes-out buttocks squeeze: Stand with your feet shoulder width apart and your toes turned outwards at a 45 degree angle. Contract and squeeze your buttocks together as hard as you can. Hold the position for 2 seconds and then relax. Repeat this 20 times.

Toes-in buttocks squeeze: Stand with your feet shoulder width apart and your toes turned inwards. Contract and squeeze your buttocks together as hard as you can. Hold the position for 2 seconds and then relax. Repeat this 20 times.

Hip hike: Stand sideways on a step or box with one foot on the step and the other foot suspended off the step. Hold onto something for balance if needed. Keep both hips level and your standing leg straight (the one on the step). Raise your free hip directly upward and hold for 2 seconds, then lower your leg as far down as it will go. Repeat this 20 times and then change to the other leg.

Lunge: Stand with your feet shoulder width apart and your hands resting at your sides. Step forward with one foot bending your knee and letting your opposite knee fall almost to the ground. Push upwards, returning to the start position, and then step forward with your other foot. Repeat 10 times for each leg.

Bridge: Lie on your back with your arms at your sides. Bring your feet towards your backside by bending your knees to a 90 degree angle. Raise your backside off the ground and contract your buttocks. Hold for 2 seconds and then lower your backside to the ground. Repeat this 20 times.

Single leg bridge: Lie on your back with your arms at your sides. Bring your feet towards your backside by bending your knees to a 90 degree angle. Straighten one leg and keep it in that straight position, raise your backside off the ground and contract your buttocks. Hold for 2 seconds and then lower your backside to the ground. Repeat this 10 times for each leg.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 29 Phase #2 – Flexibility exercises The type of stretching exercises you will be doing here are a little different to the ones you did in step 5: Both in the exercises presented and in the way you do them.

To perform each stretch, place your body in the position described, push into the stretch until you feel tension in the muscle group and then hold the position for 30 seconds. Concentrate on breathing deeply and letting your muscles and entire body relax.

The stretching exercises listed below focus on both the major muscle groups around your hips, and the more specific or smaller muscles located deep within your lower legs.

Warning: The following stretches will put tension and pressure on your hips and lower leg muscles. Start these stretches very slowly and gently as you move into the stretch position. If you have difficulty getting into one or more of the stretch positions, don’t force the stretch. Work on the ones you can do and as your flexibility improves you’ll be able to do more of them.

Stretch 1 – Lying Cross-over Knee Pull-up Stretch Lie on your back and cross one leg over the other. Bring your foot up to your opposite knee and with your opposite arm pull your raised knee up towards your chest.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 30 Stretch 2 – Lying Side Quad Stretch Lie on your side and pull your top leg behind your buttocks. Keep your knees together and push your hips forward.

Stretch 3 – Sitting Single Leg Hamstring Stretch Sit with one leg straight out in from and point your toes upwards. Bring your other foot towards your knee and reach towards your toes with both hands.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 31 Stretch 4 – Sitting Feet-together Adductor Stretch Sit with the soles of your feet together and bring your feet towards your groin. Hold onto your ankles and push your knees towards the ground with your elbows. Keep your back straight.

Stretch 5 – Standing Leg-cross Abductor Stretch Stand upright and cross one foot behind the other. Lean towards the foot that is behind the other.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 32 Stretch 6 – Single Heel-drop Upper Calf Stretch Stand on a raised object or step. Place the ball of one foot on the edge of the step and keep your leg straight. Keep your toes facing forward and let your heel gently drop towards the ground. Repeat on the other side. Vary this stretch by turning your foot inwards at 45 degrees and then outwards at 45 degrees.

Warning: The calves and Achilles are one of the most over-stretched muscle groups in the body. DO NOT apply excessive force when doing stretch 6, 7, and 8.

Stretch 7 – Single Heel-drop Achilles Stretch Stand on a raised object or step and place the ball of one foot on the edge of the step. Keep your toes facing forward, bend your knee slightly and let your heel gently drop towards the ground. Repeat on the other side. Vary this stretch by turning your foot inwards at 45 degrees and then outwards at 45 degrees.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 33 Stretch 8 – Kneeling Heel-down Achilles Stretch Kneel on one foot and place your body weight over your knees. Keep your heel on the ground and lean forward.

Stretch 9 – Front Cross-over Shin Stretch Stand upright and place the top of your toes on the ground in front of your other foot. Slowly bend your other knee to force your ankle towards the ground. Repeat on the other side.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 34 Stretch 10 – Squatting Toe Stretch: Kneel on one foot with your hands on the ground. Keep your toes of your rear foot on the ground, slowly lean forwards and arch your foot.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 35 Phase #3 – Strength exercises using a Thera-Band® Thera-Band1 exercises are performed with a large stretchy elastic band. The band provides resistance while you move your hips and lower leg through the prescribed exercises. Thera-Bands come in a variety of resistance strengths and are color-coded according to the resistance they provide.

If you don’t have a set of Thera-Bands it is important that you purchase a set for your rehabilitation. They are very inexpensive and are readily available from hundreds of locations.

The product to the right is a pack of 3 bands ranging in resistance from easy to hard, and is the perfect starter pack to begin your rehabilitation exercises. To purchase these online, or to search for a local store close to you, please use the link below...

Click here to purchase online, or search for a store near you http://www.GetTheraBands.com/

Included on the next page is a list of Thera-Band exercises for your hips, legs, ankles and feet. Please read the introductory information and precautions below before using your Thera- Bands, and then start to work through the exercises listed on the next page.

 Thera-Bands are not a toy. Do not overstretch them or use them in a manner for which they are not designed.  Be sure the band is securely anchored to a sturdy object or attachment before using.  Always start with a low resistance band (either tan or yellow).  Repeat each exercise 6 times, then take a 15 second rest.  Repeat this process of 6 repetition and 15 seconds rest 3 times for each exercise.  Don’t do all the exercises in one session; just do 3 or 4 of the exercises and then choose a different 3 or 4 to work on next time.  As your hips and lower leg get stronger and the exercises get easier, increase the number of repetitions from 6 to 8, and then from 8 to 12.  Once you can do 3 sets of 12 repetitions without any pain or discomfort move onto a higher resistance band, starting with 6 repetitions again.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 36 Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 37 Step 7 – Getting Back to Running.

In the final step of the 7 step process we’re going to re-introduce you to running again, and also incorporate a series of dynamic exercises to build on the previous work you’ve been doing, which will help to fine tune those leg muscles, tendons and ligaments so you never have to worry about shin splints again.

We’ll also introduce a new type of stretching that will help to both stretch and strengthen your lower leg muscles at the same time.

As always, start off very slowly and include plenty of rest so your legs can adapt to the new exercises. If you start to feel pain, or your legs become weak and unable to complete the exercises; STOP. Also, return to step 3 as you work through the activities listed below: Applying heat and giving your legs a rub is a great way to compliment the exercises in step 7.

Phase #1 – Running Again Listed below are a number of precautions and suggestions for getting back into running.

Build up gradually: This is an obvious precaution but needs to be stated. Don’t expect to start off at the same frequency and duration that you were running at before your shin splints. Start off with less than half of what you were doing previously and only increase this by about 10% per week.

In other words; if you were running for 1 hour, 4 times a week, start off with just 2, 30 minute runs a week.

Run a little faster: I know this may seem contradictory, but let me explain. When you run slowly a lot of wasted momentum and increased forces are generated by the up and down movement that results from running slowly.

In other words, the slower you run, the more your body generates up and down movement, instead of forward momentum, which translates to increased force travelling through your legs. So try running just a little bit faster than you normally would. Not so much that you run out of breath within a minute or two, but just a little bit faster than you normally would. And if you have to stop and catch your breath after 10 minutes, that’s fine. Walk for a few minutes until you’ve got your breath back and then go again.

And don’t forget the suggestions in step 2 about how to run more efficiently. Concentrate on your stride length, arm swing, lean and get your gait analysed.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 38 Run on grass: As much as is possible, try to do most of your running on grass or dirt. Avoid concrete and other hard surfaces as much as you can.

Avoid downhill running: Running downhill greatly increases the forces that are transferred through your legs. Avoid running downhill as much as possible or at the very least walk down any hills instead of running down them.

Deep water running: Alternate your regular running with deep water running. Running in water is accomplished by wearing a floatation device to keep your head above water, while your legs remain suspended off the bottom of the pool. Simply run in the water like you normally would, concentrating on good running form. Deep water running gives you all the benefits of normal running without the harsh jarring and impact of your foot hitting the ground.

Warm up and cool down: The warm up and cool down are one of the biggest factors in helping to prevent all overuse injuries, not just shin splints. Here are some suggestions...

Warm up by walking or running easy for a few minutes; then stop and do a few light stretches for a minute or two. Run for another few minutes at a slightly quicker pace and then stop again for another minute or two of light stretching.

Cool down after your run by walking for a few minutes. Include some deep breathing and then finish off with 5 minutes of light stretching. Don’t forget to re-fuel with fluid and food. Drink plenty of water, plus a good quality sports drink, and food that is easily digestible.

Heat, massage and legs up: Keep up with the heat and massage both before and after you run. And after you’ve done your cool down, lie on your back and stick your legs up a wall.

Phase #2 – Plyometric Exercises Plyometric exercises manipulate the elasticity and strength of muscles by increasing the speed and force of their contractions. In the simplest of terms, plyometrics are exercises that involve a jumping movement. For example, skipping, bounding, jumping rope, hopping, lunges, jump squats, and clap push-ups are all examples of plyometric exercises.

Warning: Plyometric exercises place a lot of force and pressure on every part of the body. Just pick 2 of the exercises listed below to do in any one session. Never do plyometrics when you are tired or already fatigued. Always do a thorough warm up, and only do plyometrics on grass or dirt.

Bounding: While running forward raise one knee and jump upward and forward propelling off your back foot. Continue running forward with an exaggerated high arm action. Run for 20 paces and then rest for 30 seconds. Repeat 5 to 10 times.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 39 Split jumps: Start by standing with one foot placed in front of the other. Jump upwards and swap the position of your feet. Immediately jump upwards again, and swap your feet back to the starting position. Repeat 20 to 30 times.

Side-to-side jumps: Start by standing with both feet together. Take a small quick jump sideways to the left and then immediately jump back to the right. Repeat 20 to 30 times.

Back-and-forth jumps: Start by standing with both feet together. Take a small quick jump forward and then immediately take a small quick jump backwards. Repeat 20 to 30 times.

Box jumps: Start by standing in front of a low box or step with your feet together. Jump up onto the box with both feet and then immediately jump back to the ground. Repeat 20 to 30 times.

Ankle jumps: Keeping your legs together and only a very slight bend in your knees, jump upwards off your toes. As you land, immediately spring back upwards off your toes again. Repeat 20 to 30 times.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 40 Phase #3 – PNF Stretching PNF stretching is a more advanced form of flexibility training that involves both the stretching and contracting of the muscle group being targeted. It is excellent for targeting specific muscle groups, and as well as increasing flexibility, it also improves muscular strength. PNF stretching is a little bit like isometric exercises: You apply a contraction against the stretch but your legs don’t move.

While some of the stretches below are the same as the stretches you’ve already done, the way in which you do them is different. Follow the instructions below to perform them as a PNF stretch.

 To perform a PNF stretch, get into the stretch position and move into the stretch until tension is felt.  Hold that position and then contract the stretched muscle group for 5 to 6 seconds while you, a partner, or an immovable object applies sufficient resistance to stop any movement.  The contracted muscle group is then relaxed and a further stretch is immediately applied for about 30 seconds.  Allow 30 seconds to recover and then repeat the process 2 to 3 times.  The force of the contraction should start off quite easy or about 30% to 40% of your maximum.  As you feel your legs getting stronger, gradually apply a little more force to the contractions.

BTW, PNF stands for Proprioceptive Neuromuscular Facilitation. Sometimes PNF is also referred to as Facilitated Stretching.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 41 Stretch 1 – Standing Quad Stretch Stand upright while balancing on one leg. Pull your other foot up behind your buttocks and keep your knees together while pushing your hips forward. Hold onto something for balance if needed. Repeat on the other side.

Stretch 2 – Sitting Single Leg Hamstring Stretch Sit with one leg straight out in from and point your toes upwards. Bring your other foot towards your knee and reach towards your toes with both hands.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 42 Stretch 3 – Sitting Feet-together Adductor Stretch Sit with the soles of your feet together and bring your feet towards your groin. Hold onto your ankles and push your knees towards the ground with your elbows. Keep your back straight.

Stretch 4 – Lying Cross-over Knee Pull-up Stretch Lie on your back and cross one leg over the other. Bring your foot up to your opposite knee and with your opposite arm pull your raised knee up towards your chest.

Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 43 Stretch 5 – Leaning Heel-back Upper Calf Stretch Reach towards a wall and place one foot as far from the wall as is comfortable. Make sure that both toes are facing forward and your heel is on the ground. Keep your back leg straight and lean towards the wall. Repeat on the other side.

Warning: The calves and Achilles are one of the most over-stretched muscle groups in the body. DO NOT apply excessive force when doing either of the stretches below.

Stretch 6 – Leaning Heel-back Achilles Stretch Reach towards a wall and place one foot as far from the wall as is comfortable. Make sure that both toes are facing forward and your heel is on the ground. Bend your back knee and lean towards the wall. Repeat on the other side.

Congratulations! You’ve made it to the end of the 7 steps.

By this stage your shin splints should be a distant memory. Not only have you healed the original injury, but you should have also taken care of the issues that caused them in the first. Keep referring back to the suggestions in the 7 step process and you’ll never have to worry about shin splints again.

But don’t stop here. Becoming a better all-round athlete should be your next step. Here are a few suggestions...

Full body conditioning Your legs are connected to the rest of your body. I know that sounds obvious, but as I’ve already said; if one area of your body is weak or tight it can cause problems in other areas. Your goal is to even out all those imbalances and create a more rounded, well balanced body. How do you do that?

1. Look for strength and flexibility imbalances left to right. In other words; if you notice that your right hamstring muscles are weaker or tighter than your left hamstrings muscles, work on your right hamstring muscles until you have even strength and flexibility in both. 2. Look for strength and flexibility imbalances front to rear. A common contributing factor to lower leg injury is a weak lower back and tight hip flexor muscles. This pulls the hips out of alignment, which creates bad posture and excessive stress on your legs. 3. Good posture is extremely important for proper muscle and joint function. Any exercises that improve your posture will help to prevent overuse injury. 4. Core strength is imperative to preventing not just shin splints, but a large number of sports injuries. You need to include core strength training as a regular part of your exercise routine. 5. When performing any strength training exercise proper lifting form is vitally important. Don’t perform any exercise that forces you to abandon proper lifting form to complete the exercise. Or if you feel your form start to suffer while doing strength exercises; stop.

Stretching and Flexibility This is the time to incorporate regular stretching and flexibility training into your fitness routine. Start by looking for imbalances, as outlined above, and then work on muscles that are tight and stiff. As a general rule; if it's not tight and it's not causing you any problems, you don't need to stretch it. For books, DVD’s, posters and software that will design stretching routines for you, take a look at the link below...

Congratulations on getting this far. If you do have any questions or concerns, please don’t hesitate to contact one of our friendly staff by calling 877-580-7771, or by submitting an inquiry via our online help desk at... TheStretchingInstitute.com/help/

To staying injury free, Brad Walker Founder & CEO TheStretchingInstitute.com