What Are Shin Splints?

Shin splints, medically referred to as “medial tibial stress syndrome,” are a common cause of lower leg pain in runners, dancers, military recruits, and anyone who engages in frequent, high-impact activities. This pain is often due to inflammation of the muscles, tendons and bone tissue around the shinbone (tibia).

While shin splints can cause significant discomfort, they are generally manageable and preventable with the right care and attention. In this blog, we will break down what shin splints are, how they are assessed and what you can do to treat and prevent them.

Common symptoms include:

  • A dull, aching pain along the front or inner part of the lower leg.
  • Pain that worsens with physical activity, especially running or jumping.
  • Tenderness and mild swelling in the lower leg.
  • Pain that decreases with rest but may return with activity.

Assessing Shin Splints

  • Self-Assessment: Pay attention to when the pain occurs and its location. Pressing on the shinbone may feel tender, but the pain is usually diffuse rather than localised to a small point.
  • Professional Evaluation: X-rays or MRI scans may be required, to rule out stress fractures. Your health consultant will assess your movement patterns, foot structure and the alignment of your legs and hips to identify any contributing factors.
  • Gait Analysis: Poor running mechanics are a common contributor to shin splints. A gait analysis, often done by a physical therapist or sports medicine specialist, can identify irregularities in your stride, such as overpronation, which may be placing excessive stress on your tibia.
  • Training Evaluation: Reviewing recent changes in training, including volume and intensity, is crucial. A sudden increase in any of these factors can often trigger shin splints.

Treatment for Shin Splints

  • Rest and Activity: Rest is crucial for recovery. Reduce or avoid high-impact activities, especially running, to give your legs time to heal. Consider switching to low-impact activities such as swimming or cycling to maintain fitness without worsening the condition.
  • Physiotherapy: A physiotherapist can guide you through a tailored strengthening and stretching programme to correct gait abnormalities or muscle imbalances that may contribute to shin splints.
  • Compression and Elevation: Using compression sleeves or bandages can help reduce swelling and elevating your legs when resting may improve blood flow and decrease pain.
  • Stretching and Strengthening Exercises: Regular stretching, especially of the calves, Achilles tendons, and ankle muscles, can help reduce strain on the tibia. Strengthening exercises, like calf raises and foot flexes, improve muscle stability and support around the shin area.
  • Ice Therapy: Applying ice packs to the affected area can help reduce pain and inflammation. Ice for 15-20 minutes every 3-4 hours during the initial stages of pain.
  • Correct Footwear: Ensure you are wearing supportive footwear, particularly if you have flat feet or overpronate. Running shoes should provide good arch support and cushioning to reduce impact. Orthotic inserts can also be beneficial if your feet require additional support.
  • Gradual Return to Activity: When the pain subsides, return to running or high-impact activities gradually. Increase your intensity by no more than 10% per week to avoid re-injury.
  • Anti-inflammatory Medication: Over-the-counter NSAIDs, such as ibuprofen, may help reduce pain and inflammation but should be used sparingly and not as a substitute for rest.

Prevention Tips

  • Warm Up and Cool Down: Incorporate proper warm-ups and cool-downs before and after exercise to keep muscles and tendons flexible and reduce strain.
  • Progress Gradually: Avoid sudden increases in training volume or intensity and allow your body time to adapt to changes.
  • Strengthen Your Lower Body: Focus on strengthening the calves, feet and hip muscles. A strong lower body absorbs impact better and reduces stress on the shins.
  • Cross-Train: Mix in low-impact activities to reduce repetitive stress on your shins and give your body time to recover.
  • Choose the Right Surfaces: Whenever possible, run on softer surfaces, such as grass or dirt trails, rather than concrete.

Need Help?

Our experienced team at Revival Health and Wellbeing Centre are here to guide you through every step of your recovery. Contact us today to learn more or schedule your appointment, or alternatively book your appointment online for convenience!