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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