How Sports Massage Therapy Can Offer Relief and Recovery from Shin Splints
Shin splints, formally known as medial tibial stress syndrome (MTSS), is a debilitating condition causing pain along the inner border of the shinbone. It affects athletes of all levels, particularly those involved in running, jumping, and other high-impact activities.
The pain in shin splints arises from inflammation of the muscles, tendons, and periosteum (the membrane covering the shinbone) due to repetitive stress. This can lead to decreased performance, reduced training intensity, and even forced breaks from sports. But sports massage therapy is one form of sports therapy.
Understanding Shin Splints
Shin splints are often characterised by a dull, aching pain in the front of the lower leg, intensifying during or after exercise. The pain may radiate to the ankle and foot, and activities like walking on uneven surfaces or pushing off on the toes can worsen the discomfort, highlighting the effect of massage on recovery.
Several factors can contribute to shin splints, including:
● Overtraining: Increasing training intensity or duration too quickly can overload the muscles and tendons.
● Improper footwear: Shoes that lack proper support or cushioning can increase stress on the legs, potentially leading to ligament injuries.
● Running on hard surfaces: Concrete and asphalt can be unforgiving on the body compared to softer surfaces like grass or tracks.
● Biomechanical issues: Overpronation (excessive inward rolling of the foot) or other gait abnormalities can put undue stress on the shin muscles and tendons.
How Sports Massage Therapy Works for Shin Splints
While rest, ice, and stretching are often recommended for managing shin splints, sports massage therapy can offer significant benefits in accelerating pain relief, promoting healing, and preventing future occurrences.
Experienced sports massage therapists use various techniques to address the underlying causes of shin splints:
Trigger Point Therapy for the Tibialis Posterior
By applying pressure to specific "knots" in the muscles, trigger point therapy can alleviate pain and improve muscle function. Using gentle strokes, the therapist applies pressure to the periosteum, the membrane covering the shinbone. This can help reduce inflammation and pain.
Tibialis Anterior and Posterior Tibialis Massage
Tibialis Anterior and Posterior Tibialis muscles run along the front and back of the shin bone and are often tight and overused in individuals with shin splints. Using the thumb or fingers, the therapist applies deep friction across the tibialis anterior muscle. This helps release tension and improve blood flow, reducing pain and inflammation, showcasing the effect of massage on recovery.
Myofascial Release
This technique involves applying sustained pressure to the fascia, the connective tissue that surrounds muscles. This can help release adhesions and improve flexibility, reducing stress on the shinbone.
Soleus and Gastrocnemius Massage
These calf muscles work together to push off the toes during running and jumping, which can be improved through targeted massage treatment. Tightness in these muscles can contribute to shin splints. Therapists can use various massage techniques to relax and lengthen these muscles. For example, applying deep pressure to these calf muscles as part of a massage treatment helps release tension and improve blood flow.
Stretching and Strengthening Exercises
Sports massage therapists can provide personalised stretching and strengthening exercises tailored to address muscle imbalances and improve biomechanics, reducing the risk of future shin splints.
Benefits of Sports Massage for Shin Splints
● Improved circulation: Increased blood flow promotes healing and reduces inflammation.
● Increased flexibility and range of motion: This can help prevent future injuries.
● Reduced stress and anxiety: Stress can contribute to muscle tension and pain, which can be alleviated through effective sports therapy techniques. Sports massage therapy can help promote relaxation and overall well-being.
● Enhanced performance: By addressing muscle imbalances and improving biomechanics, sports massage can help athletes perform at their best.
Seek Professional Help
If shin splints persist despite implementing self-care measures and seeking sports massage, consulting a doctor or physical therapist is crucial for proper rehabilitation. They can diagnose the underlying cause of the pain and recommend appropriate treatment options, including rehabilitation exercises, orthotics, or medication.
By incorporating soft tissue techniques into your recovery programme, you can enhance your overall healing process.sports massage therapy By incorporating sports therapy into your recovery plan, you can effectively alleviate the pain and discomfort associated with shin splints, allowing you to return to your athletic endeavours sooner and stronger. Remember, listening to your body and addressing the problem early are key to preventing future injuries and maintaining optimal performance through effective physical therapy.
