Causes and treatments for common sports injuries like plantar fasciitis and shin splints - By: Matthew James

There are many common sports injuries that our clients ask about. We thought it might help to provide some information about two of the most common which are plantar fasciitis and shin splints. However, be advised, no doctor was consulted on these treatments and self diagnosis isn't always the best way to deal with pain.

Plantar Fasciitis

What is it: This is an inflammation of the plantar fascia (a fleshly material under your foot that runs the length of your foot from the heel to the ball) usually near the heel or arch. This hurts the most in the morning when you first put your foot on the floor. In severe cases it can continue to hurt all day but in most cases it goes away once you move around a little.

Causes: Flat feet, over use (long distance runners), or new exercisers who aren't used to working out. Also, improper shoes, such as shoes with no arch support or arches that are too high. Another cause is being overweight or pregnant, or anything else that may cause the arch to fall or be put in an unnatural position.

Treatment: Doctors might prescribe an anti-inflammatory drug like Ibuprofen. Stretching the arch will help as well. To do this you would modify the standing calf stretch just by having your toe on the wall (rather than your entire foot), pressing the ball of your foot towards the ground. In severe cases, a doctor must be consulted and you will probably need orthotics or possibly even a cortisone shot. Shedding excess weight will also help.

Shin Splints

What is it: An inflammation of the Anterior Tibilas (the muscle in your shins). In severe cases, shin splints can lead to a stress fracture.

Causes: There are three main causes of shin splints:

1. Being overweight. Excess pounds will cause a greater amount of force on your lower extremities, especially during impacting exercises.

2. Running or walking on hard surfaces. Cement, concrete and tar are extremely hard surfaces and unfortunately the Outdoor Conditioning Program is stuck using these surfaces most of the time. The more you can stay off these surfaces the better. Running on grass or dirt trails or even rubberized tracks is much better for you.

3. Shoes. Running shoes are designed to absorb the impact of running. Women over 150 lbs. and men over 180 lbs. are considered heavy runners and should buy shoes accordingly. Shoes are only good for about 3-4 months. The heavier you are, the more miles you put on your shoes, and the harder the surfaces you are running on will determine how quickly you need to change your shoes. If you are experiencing pain in your shins, new shoes are generally the quickest way to fixing the problem, most of the time.

Treatments: Following the guidelines above are the best ways to avoid shin splints. If you do start to feel pain in your shins, icing is going to be the best way to treat the pain before it gets too bad. To do this, fill a cup with water and freeze it. Peel about ½ inch away at the top and rub the exposed ice on your shin until it is gone (15-20 minutes). Do this 2-3 times a day for 1-2 weeks. You can continue to run while using this method if the pain isn't too bad. Also, stretch your shins by sitting on the floor with your legs and feet in front of you. Have a partner stretch you by pointing your toes toward the ground and then flexing them back toward your body.

About the Author

Our personal trainers at Custom Fitness Concepts understand how to create an exercise program that will minimize your chances for common sports injuries while still allowing you to get maximum results from your workout. You can also avoid injuries from repetitive exercise by participating in a varied training program we run at Custom Fitness Concepts.

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