Shin splints? Ain't nobody got time for that!
Netball season is fast approaching, which means that pre-season training has begun for many teams! As a netballer myself, I know all-too-well how hard netball pre-season and the beginning of competition can be on your feet and legs.
“Shin splints are a common issue we see in netballers at the start of the season.”
"Shin splints" is a general term used to describe lower leg pain that occurs either along the front of your shin or along the inside of your shin (the official name of this condition is medial tibial stress syndrome).
Many different factors can lead to shin splints. However, the most common reason is muscle overload (frequently combined with worn-out shoes).
From my experience, the first week of pre-season involves A LOT of running to get your fitness levels up. If you haven't played netball over the summer season, you might be hitting the pre-season court with reduced running fitness.
Therefore you might go from doing no exercise all summer to doing a lot of running in a matter of weeks. Some clubs have training twice a week, which increases the workload even more!
This "too much too soon" activity creates a tissue overload effect in the muscles of your lower leg, causing shin pain. It can cause inflammation where the muscle attaches to the bone, and it can also cause bone stress or damage to the tissue which lines the bone (periosteum).
If you do develop shin pain, please see your podiatrist as early as possible. Your podiatrist will assess and diagnose your issue and will help get you on the right track as soon as possible.
You may need to:
Rest for a short period (or what we call "de-load"). De-loading may mean modifying your activity to another exercise that won't impact the injured area (for example, swimming).
Change or update your footwear.
Use prescribed orthotics to better support your foot and leg to reduce stress through the tissues.
Adhere to a management plan, including strengthening and stretching exercises.
Stayed tuned on our Facebook page for further information in the coming weeks about choosing the right netball shoe PLUS I’ve got some great warm-up exercises for your feet and lower limbs before you hit the netball court.