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Olympic Secrets: The Cause and Treatment of Achilles Tendon, Shin Splint, and Plantar Fascia Injuries
By Dr. David Pascal
Dr Pascal is one of the foremost chiropractic physicians in all of sports medicine.
Achilles Tendonitis, Shin Splints, Plantar Fascitis — these hard-to-treat, often career-ending injuries strike fear in the heart of many an athlete. In this article, you will discover how and why a little-known and often overlooked muscle, the soleus, is the hidden cause behind these debilitating injuries.
Injury to the soleus muscle is the primary cause behind the majority of Achilles tendon, shin splint, and plantar fascia injuries. Perhaps no other muscle in the body has a more global effect on athletic performance.
The Soleus Cascade
The soleus is the small hand-shaped muscle behind the large calf (gastrocnemius) muscle. Most athletes will only stretch 15-30 seconds — long enough for the calf to loosen, but not long enough for the soleus to relax as well.
Over time, the soleus muscle shortens, leading to microscopic tearing and the formation of scar tissue. This in turn pulls on the deep flexor muscles of the foot, which run down the inside of the leg behind the tibia bone and in front of the Achilles tendon, then behind the ankle bone and attach on the bottom of the foot.
The deep flexor muscles will then shorten and also form scar tissue. With the soleus and the deep flexors shortened and forming scar tissue, a tremendous load is placed on the Achilles tendon, resulting in its own shortening and formation of scar tissue. This Soleus Cascade is the number one cause of Achilles tendon, shin splint and plantar fascia injuries.
Healing and Prevention
In order to prevent or heal these injuries, start by warming up the soleus and deep flexor muscles with moist heat for 15 minutes. You can use ultra-sound, a hydroculator, or soak a hand towel in very hot water from the sink.
Next, massage the soleus for five minutes. As you rub the muscle, feel for band-like areas that are tight, tender, or painful. Only use moderate pressure and pay close attention to the amount of pain that you feel. Pain usually means tissue damage. If you are too aggressive you may create more injury. On a 1-10 pain scale (with 1 low and 10 high), never exceed a “6.”
Then, carefully massage down the length of the peroneal muscles. It should take ten minutes to go from mid-calf to the ankle bone.
Next, stretch the quadriceps and hamstring muscles, holding for 60-90 seconds. It is important to stretch the gastrocnemius longer ( 90-120 seconds), so that the soleus will release. After these steps, you can do your workout. Make sure to keep your lower legs warm — wear tights, sweats, or leg warmers.
After your workout, repeat the stretches as described above; then ice massage the soleus and peroneals for 12-15 minutes — but do not over ice. Fill up some styrofoam cups with water and keep them in your freezer. When you need to ice, cut off the top two inches of the styrofoam, but leave the bottom inch to hold onto for insulation. Repeat this treatment twice a day, every day until the injury is gone.
Tissue Repair
While the scar tissue is being broken down and the muscles, tendons, and connective tissue are being rebuilt, amino acids play a vital roll in repair of these tissues. The muscles, tendons, and connective tissue are all made of protein. Protein in turn is composed of amino acids.
 | | Brian Frasure - 200 Meter World Record Holder |
Research has proven that high levels of amino acid supplements will greatly accelerate the healing rate. As the treating chiropractor at the Olympic Games, World Gymnastic Championships, and hundreds of other events over the last 18 years, I have found that my patients heal faster and perform better when I give them high levels of amino acids.
The highest quality, best-absorbed amino acid supplement available today is Master Amino Acid Pattern (MAP). MAP is composed of the eight amino acids that play the most important role in muscle building and repair.
Dose- and effort-specific, MAP can be tailored to each athlete's specific needs, whether he or she is a weekend warrior or an elite athlete. For Achilles Tendonitis, Shin Splints, and Plantar Fascitis, the above treatment protocol, along with MAP, will get you back out on the road doing what you love to do.
See Dr. David Pascal's bio.
To contact Dr. Pascal, call 919-380-8000.
You can visit Dr. Pascal's site at www.drpascal.com.
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Through all the training and intense racing, I managed to stay healthy, fit, and strong — all things I can attribute to the MAP and BodyHealth Complete."