- TIBIA STRESS FRACTURE TREATMENT HOW TO
- TIBIA STRESS FRACTURE TREATMENT PDF
- TIBIA STRESS FRACTURE TREATMENT FULL
However, if you feel that these are an issue in your specific case, it’s important that you consult a doctor. There are other factors that can contribute to bone stress, too, including low vitamin D levels, poor dietary intake and irregular or a lack of a normal menstrual cycle in females. If you’re unfortunate enough to have poor lower limb and foot biomechanics this can also lead to bone stress.įinally, poor conditioning and lower limb strength can be a cause, as the stronger the muscles supporting the bone, the more force they can absorb and therefore the less is transferred to the bone. It can also be as a result of changes in the type of load (addition of speed sessions) and running terrain. You’re more prone to stress fractures if you suddenly increase your volume of running or are new to the sport. The most common precursor to a stress fracture is previous bone stress or an injury history of stress fractures. Commonly they occur in the tibia, fibula, metatarsals (small bones of the foot), navicular and femurs. In triathlon, most injuries are in the lower limbs and can be attributed to the running discipline.
TIBIA STRESS FRACTURE TREATMENT FULL
This is different from a full fracture or break of the bone caused by a sudden traumatic mechanical stress. Stress fractures are an overuse injury, where the bone is unable to withstand a repetitive mechanical loading. If you have a stress fracture, you’ll also experience pain when walking and sitting. There’s usually one specific ‘spot’ or multiple spots that hurt really badly. What are the most common triathlon injuries, and how do you avoid them?Ī stress fracture is a partial fracture (or break) of the bone that usually only goes a little way through.What is a physiotherapist and what do they do?.
TIBIA STRESS FRACTURE TREATMENT HOW TO
TIBIA STRESS FRACTURE TREATMENT PDF
If your shin pain is ongoing, it may be useful to see a podiatrist who will assess the biomechanics around your feet and may design you some insoles to help control any movements that are putting extra stresses through the shin.Īs mentioned, poor conditioning of the lower limb can be a factor, so on the PDF below I’ve outlined exercises you can undertake to condition all the muscles that have an effect on the shin mechanics. Training shoes should be replaced regularly to ensure they’re not wearing down and that the sole remains effective at absorbing and returning force. How can you treat shin splints?įirst, look at your training programme and make sure any changes in your run are done with a gradual build (volume and pace). If painful, you can easily reduce the load by taking out the push-off-the-wall when swimming and staying in the saddle during your rides. Poor muscle function around the hip and knee, overloading the shin.Īs shin pain is normally associated with impact, your swimming and cycling training should be pain-free and therefore fine to continue as normal.Alteration in training, suddenly increasing distance, pace, terrain.Excessive range and speed of foot pronation.Poor conditioning/muscular endurance around the shin and lower limb.If you’re experiencing ongoing/worsening shin pain, the most important thing to do is consult a physiotherapist to rule out more serious problems, like stress fractures or compartment syndrome. Shin pain is often difficult to treat as there are so many factors that contribute to the pain, making every individual’s diagnosis and treatment plan slightly different. But if you ignore the pain it can become sharp and acute, limiting your ability to train. It’s normally worse after running or weight-bearing activity and some triathletes will report feeling the same type of pain when out of the saddle on the bike. Many people describe it as a diffuse, dull ache along the inner border of the shin (tibia). With a shin splint, if you run your fingers over the shin, it’ll usually hurt all along the bone. Shin splints can occur when the layer of connective tissue that covers the surface of the shin bone (periosteum) becomes inflamed or irritated.
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