s2/e16 Shin Splints with Dr. Marie Whitt, DPT (@dr.whitt.fit)

Prevention

Preventing shin splints involves a strategic approach to prehabilitation, focusing on exercises that enhance neuromotor control. Dr. Marie Whitt emphasizes the importance of engaging in strength training and cross-training, particularly through exercises like kneeling upper body workouts, which help in developing a mind-muscle connection 1. She suggests that runners should not ignore early signs of shin splints and should take immediate action to prevent them from worsening 2. Elisabeth Scott adds, "Don't assume that they're going to go away with rest. Do something about it."

   

Rehabilitation

Rehabilitation for shin splints focuses on exercises that promote neuromuscular control and strength. Marie recommends taking a break from running and engaging in cross-training that doesn't exacerbate symptoms 3. She highlights the importance of exercises like the halo in tall kneeling, which challenge the core and glutes without relying on the feet 4. Scott notes, "It's more about the reason Marie keeps talking about neuromotor, neuromotor, neuromuscular. All of this is that we're trying to get things to fire in the correct order at the correct time."

   

Chronic Management

Managing chronic shin splints requires addressing abnormal muscle loading and improving neuromotor control. Marie explains that chronic issues often stem from poor neuromotor control, likening it to a plug and socket that can't connect 5. Recovery can take four to six weeks, depending on the severity, but with proper exercises, runners can return stronger 6. She states, "Your life isn't over. If you have to modify your training plan just because you have shin splints, you're going to have to modify it."