CLICK HERE to learn more about the Run Smarter Database 📄🔍
For MORE Run Smarter Resources 🏃♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨
Guest: Shreen Lasheen, PhD Candidate in Orthopedic Physical Therapy, Cairo University
Episode Summary:
In this insightful episode, we sit down with Shreen Lasheen, a leading researcher specializing in running-related injuries, particularly shin splints (medial tibial stress syndrome). With years of clinical and research experience, Shreen shares her deep understanding of shin splints, how they develop, and evidence-based strategies for treatment and prevention. Runners at all levels will gain valuable tips to stay injury-free and optimize their performance.
Key Topics Discussed:
1. Understanding Shin Splints
- Definition & Causes: An overuse injury due to excessive ground reaction forces causing inflammation of the tibia’s periosteum or bone microdamage.
- Pathology Theories: Traction from the calf muscles and direct bone overload.
2. Diagnosis & Symptoms
- How to Differentiate Shin Splints from Other Injuries:
- Stress Fracture Test: One-leg hop test (unable to hop = potential stress fracture).
- Compartment Syndrome Signs: Numbness, tingling, and pale skin.
- Key Symptoms: Diffuse pain along the inner shin, worsening with activity and improving with rest.
3. Treatment and Rehabilitation
- Rest and Recovery: Following MRI grading-based rest periods (2-9+ weeks).
- Rehabilitation Exercises:
- Strength Training: Hip abductor exercises such as pelvic drops, side-lying hip abductions, and single-leg bridges.
- Flexibility Work: Calf stretches and ankle dorsiflexion exercises.
- Balance Exercises: Progressing from two-leg to single-leg stability tasks.
- Supportive Therapies: Ice application, kinesio taping, and potential use of orthotic insoles.
4. Prevention Tips for Runners
- Training Adjustments: Run on softer surfaces (grass, sand, synthetic tracks) for most runs; limit road running.
- Footwear Selection: Use appropriate shoes based on individual foot mechanics (shock-absorbing or pronation control insoles).
- Gradual Progression: Increase mileage gradually to allow for musculoskeletal adaptation.
What Recreational Runners Will Learn:
- How to recognize the early signs of shin splints.
- Evidence-based treatment options to speed recovery.
- Strength and mobility exercises to reduce injury risk.
- Best practices for shoe selection and surface adaptation.
- The importance of balancing training loads to stay injury-free.
Connect with Shreen Lasheen: Instagram, FaceBook
The Run Smarter Podcast