Question: Shin Splints and Shoes

Ok, many of us seem to have questions about shin splints.....Could you please give an explanation about how to use the resistance band? Also, do your shoes have anything to do with shin splints?

The ankle and foot are the final weight bearing segments within the body; their stability and alignment play a crucial role in the function of all structures above these appendages. A pronated foot (flat foot) has a decreased vertical component in the arches, and a supinated foot (high arch) has an increased vertical component. Either deformity will negatively affect balance, muscle efficiency and performance. Putting weight on either of these types of feet will lead to compensation through the hips and low back. Running results in a force of three body weights per impact.

It is necessary for a runner to choose the right type of shoe to protect his/her body from the damaging effects of this exercise. Runners with flat feet need to choose a shoe with extra support through the heel and arch, while runners with high arches require shoes with absorption qualities.

Shoes are not the only answer to ankle stability. The muscles of the lower leg that surround the ankle joint act as a sling of support and must be properly developed to improve stability. A strengthening program for the ankle should include exercises for each of the four basic motions (dorsiflexion, plantar flexion, inversion, and eversion). Muscles imbalances may result in strains. People who overtrain their calves may develop shin splints. If the muscles are balanced, they will distribute forces evenly.

Exercise bands are an excellent alternative as a tool in strengthening your ankles. The exercise bands are flattened loops of rubber tubing of varying widths. The width of the band determines its strength. Bands are available from ¼ inch to 1 ½ inches. Exercise bands can be purchased at most sporting goods stores.

In order to strengthen the ankle dorsiflexors (shin muscles); anchor a band around a sturdy support at floor level. While facing the anchor, sit on the floor with your legs straight ahead of you. Place the band around the ball of your foot. Without bending your knee, slowly pull the top of your foot towards you. Slowly return to the starting position.