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Dance Technique incorporating safe dance practice
Performing sequences relative to anatomical structure
Causes and prevention of injury
Common dance injuries
Shin Splits
82% of the injuries reported involved the lower extremities. Of these injuries, the second most common was shin splints.
Shin splints refer to the microscopic pulling of muscle fibres away from the bone where the belly of the muscle attaches directly to the bone. Shin splints usually occur just to the inside of the tibia, through strain involving the tibialis posterior muscle. This muscle is often overworked in an attempt to maintain the arch in the right position. Through pronation of the foot, excessive strain is placed on this muscle, and can initiate a posterior shin splint.
There are many situations, which can cause shin splints. Athletes who run with foot pronation and dances whose feet roll or sickle on pointe are especially prone. Excessive pointe work, jumping and landing on hard surfaces and repetitive use of the foot flexors on hard surfaces can all contribute to shin splints. Basically, it is a case of asking more from the muscle than it can give.
If a muscle is continually contracted, friction may be caused in the opposing muscle, resulting in muscle tears. In the case of the connection of the muscle into the front of the lower leg, the result is shin splints.
The most common cause of shin splints is over-pronation of the foot. With pronation, the posterior tibial muscle-tendon unit is trained as it works to hold up the arch and slow down the excessive rotations of the leg. In an attempt to sue the toes too much, the flexor muscles become strained, and a gradual pulling away of the muscles from the bone occurs.
Shin splints are classified as a chronic injury, as they are the result of sustained repetitions of a particular action that places undue stress on a body part.
Shin splints can be prevented
by:
- avoiding excessive pointe work
- limiting jumping on hard surfaces
- the correction of and flaws in technique such a sicklying or rolling over on pointe
- stretching the foot flexors, through warm ups including demi-plies and releve.
Treatment for shin splints involves the continued application of heat, gentle stretching, application of ice directly after running then massaging shin and plenty of rest. In the case of pronation of the foot, the foot can be placed in a neutral position with an orthotic, which can eliminate shin splints.
Examples of exercises which can be dangerous in attempted incorrectly are jumps and leaps, especially on hard surfaces. A full warm up consisting of demi plies and releves and stretching of the foot flexors is advised. When jumping and leaping, the dancer must use plies to control the jump and landing to cushion the impact.
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