Health & Safety

January 18, 2013

Ounce of preventing shin splints well worth it

Fitness is a priority at every base in the Air Force and in every career field. Because most Airmen incorporate running into workouts, it is important to protect against shin splints.

According to WebMD.com, whether you jog daily or sprint to catch a bus, you are at risk for medial tibial stress syndrome, or shin splints.

“Shin splints are very common,” said Dr. Laura Martin, WebMD writer. “They can be caused by sudden increases in mileage, walking uphill, overtraining, walking faster than normal, jumping, running stairs or just too much distance.”

Shin splints can either be medial or lateral, Martin said.

“Medial shin splints are often caused by excessive pronation or flat feet, “she said. “Running, tennis, volleyball and other weight-bearing activities are also causes.”

On the other hand, lateral shin splints are usually caused from overuse, Dr. Martin said.

“People frequently get anterior shin splints (lateral) from the repetition of flexing the muscle,” she said. “For instance, on the treadmill, if you walk fast enough, and for long enough, or if you suddenly increase the speed, or you’re walking on an elevation, the muscle gets overworked and starts to cramp. It would be like doing hundreds of bicep curls until your arm started to cramp.”

Rest, massage, ice, stretching and strengthening are all treatments for shin splints, Dr. Martin said.

“Rest and ice is sometimes the best treatment,” she said. “Also make sure your shoes are sturdy and give lots of support, particularly in the arch. If your shins hurt, gently massage them and then ice them after you work out.”

Shin splints can often be confused with other things, like cramping of the anterior tibialis or stress fractures.

“Cramping of the anterior tibialis muscle usually occurs from the constant repetition of flexing the foot,” Dr. Martin said. “Some people with anterior tibialis muscle cramping report that running is not as bad as walking. This is most likely due to the fact that during walking you take more steps than when you run. When you run your stride is longer and your feet are in the air for a longer period of time, which gives the food a break from the constant contractions.”

According to Dr. Aimee Hachigian-Gould, WebMD editor, stress fractures are tiny breaks in the bone usually caused by repetitive stress from activities like running.

“Although stress fractures can be quite painful, they usually heal themselves if rested for a few months,” she said. “They are much more likely to develop in people who have just started a new exercise or abruptly stepped up the intensity of their work out.”

Just like flat feet and worn-out running shoes are common causes of shin splints, they also raise the risk of stress fractures, Dr. Hachigian-Gould said.

“Unfortunately, stress fractures tend to recur,” she said. “About 60 percent of people who have a stress fracture have also had one previously.”

 

 




All of this week's top headlines to your email every Friday.


 
 

 
Pg-1-photo-150612-F-EC705-058

Emerald Knights go out with bang

Emerald Knights watch a burning piano during the 308th Fighter Squadron inactivation party June 12 at Luke Air Force Base. The 308th FS and aircraft maintenance unit have packed up and are transitioning to the 314th FS standing...
 
 
2_lemery_d2

Respect — want, earn, give, but don’t lose it

Lt. Col. David Lemery We all want it, some earn it, some are given it and some lose it. Respect can be defined as a feeling of deep admiration for someone or something elicited by their abilities, qualities or achievements. As ...
 
 

Solve problems at lowest level

Crucial in our Air Force environment today is having the proper tools and skillsets available to deal with problems. There is literally something new almost every single day that will invoke problem solving skills. When faced with a problem, an important mindset to have is to resolve the issue at the lowest possible level. Some...
 

 

News Briefs June 26, 2015

607th ACS change of command Lt. Col. Charles Jones will relinquish command of the 607th Air Control Squadron to Lt. Col. Jerald Canny in a ceremony at 8 a.m. Wednesday in Hangar 999.   CMS change of command Maj. Scott Hall will relinquish command of the 56th Component Maintenance Squadron to Maj. Anthony Sutton in...
 
 

Fighting Falcons arrive at Holloman

Courtesy photo Six F-16 Fighting Falcons from the 308th Fighter Squadron at Luke Air Force Base arrive in formation June 16 at Holloman Air Force Base, New Mexico. The 308th FS has inactivated and the soon to be activated 314th FS assumes the 308th FS mission of training F-16 pilots as a 56th Fighter Wing...
 
 
5_Courtesy-photo

Monsoon season blows in storms, rain, dust

Courtesy photo Arizona is known for being sunny with clear skies for the majority of the year, but every year “it” happens. As the clouds roll in, the sky darkens with thunderbolts streaming overhead, and the first drops of...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>