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The 7 Step Shin Splints Treatment System

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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. Exercise graphics used with permission from the Physigraphe V2 Pro Clip Art CD-ROM available at ExRx.net. Copyright Physigraphe. All rights reserved. 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 Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 2 Contents 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 Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 3 Introduction 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 Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 4 Chapter 1 – A Brief Summary of Shin Splints 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. Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 6 Pronation occurs just after the heel strikes the ground. The foot flattens out, and then continues to roll inward. 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. Copyright © 2012 The Stretching Institute™ | 7 Step Shin Splints Treatment System 7 Chapter 2 – Using the 7 Step Shin Splints Treatment System 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.
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