Shin Splints

Shin splints, medically known as medial tibial stress syndrome (MTSS), refer to pain along the inner edge of the shinbone (tibia). They are a common overuse injury among runners, dancers, and military recruits. Understanding shin splints’ symptoms, causes, and treatments is essential for effective management and prevention.

Symptoms

Shin splints are characterized by:

1. Pain: Tenderness, soreness, or pain along the inner part of the lower leg.
2. Swelling: Mild swelling in the lower leg.
3. Worsening Pain: Pain that worsens with exercise and improves with rest.
4. Touch Sensitivity: The affected area is often sensitive to touch.

Causes

Shin splints result from repetitive stress on the shinbone and the connective tissues that attach muscles to the bone. Common causes include:

1. Overuse: Repetitive activities that involve running or jumping.
2. Sudden Increase in Activity: Increasing the intensity or duration of exercise too quickly.
3. Flat Feet: Overpronation or flat feet can increase stress on the shinbone.
4. Improper Footwear: Wearing unsupportive or worn-out shoes.
5. Running on Hard Surfaces: Hard surfaces like concrete can exacerbate the impact on the legs.

When to See a Physiotherapist

Consult a physiotherapist if:

1. Persistent Pain: Pain continues despite rest and self-care.
2. Severe Swelling: Swelling that does not reduce with standard measures.
3. Impact on Daily Activities: Pain that interferes with daily activities or exercise.
4. Recurring Issue: Shin splints reoccur frequently despite preventive measures.

Risks

Several factors increase the risk of developing shin splints:

1. High-Impact Sports: Running, basketball, or soccer.
2. Improper Training Techniques: Not warming up, cooling down, or using poor technique.
3. Previous Injuries: A history of shin splints or other lower leg injuries.
4. Inadequate Recovery: Not allowing enough time for recovery between workouts.

How to Prevent Shin Splints

Prevention strategies include:

1. Gradual Increase in Activity: Gradually increase the intensity and duration of exercise.
2. Proper Footwear: Wear supportive shoes appropriate for the activity.
3. Strengthening Exercises: Focus on strengthening calf muscles and the lower leg.
4. Flexibility Training: Include stretching exercises for the calves and Achilles tendons.
5. Running Surface: Run on softer surfaces when possible.

Treatments

Treatment for shin splints focuses on relieving pain and preventing recurrence:

1. Rest: Allow time for the shinbone to heal by reducing or stopping activities that cause pain.
2. Ice: Apply ice packs to the affected area for 15-20 minutes several times a day.
3. Compression: Use compression bandages to reduce swelling.
4. Elevation: Elevate the legs to help reduce swelling.
5. Pain Relief: Over-the-counter pain relievers such as ibuprofen or acetaminophen.
6. Physical Therapy: A physiotherapist can provide specific exercises to strengthen and stretch the lower leg muscles.
7. Orthotics: Custom orthotics can help correct biomechanical issues like flat feet.
8. Gradual Return to Activity: Slowly reintroduce activity, starting with low-impact exercises.

By understanding and addressing the symptoms, causes, and risk factors associated with shin splints, individuals can effectively manage this condition and minimize its impact on their daily lives and athletic pursuits.