Shin splints are a common overuse injury and can be frustrating, especially when they seem to come back just as you’re finding your stride. Whether you’re a seasoned runner, or are just getting into a new routine, the familiar ache can feel like a setback. So, why do they keep cropping up? And what can you do about it for good?
In this article we will answer both of those questions, as well as explaining what shin splints are, exploring the shin splints symptoms, how to get rid of shin splints, and we’ll also take a look at shin splints treatment.
What are shin splints?
Shin splints (also known as medial tibial stress syndrome), is a type of shin pain that occurs in the front part of your lower leg (the shin). This shin pain occurs when the muscles, tendons, and tissues around your shin bone (the tibia) become inflamed.
It normally develops after repetitive stress has been put on the lower leg, often from high impact activities such as running, jumping, or brisk walking. Shin splints are especially common in runners, athletes, and dancers – anyone doing frequent or intense lower leg work without adequate rest of conditioning.
Shin splints symptoms
The main symptom of shin splints is lower leg pain. The shin pain can be mild to severe, and your shin bone may feel tender to the touch with mild swelling. Pain from shin splints can feel like a sharp ache, get worse after activity, and can start off as a discomfort that comes and goes with activity, progressing to a steady and persistent pain after the activity has ended.
What makes shin splints return again and again?
Shin splints often return because the underlying cause hasn’t been properly addressed. The frequent triggers include:
- Overtraining: Increasing the intensity or distance too quickly when exercising puts repeated stress on your lower legs.
- Poor footwear: Unsupportive shoes fault to absorb weight and protect your feet.
- Muscle imbalances or tightness: Weak or tight calf muscles and poor ankle mobility can increase the strain on your shins, causing shin pain.
- Running technique or surface: Hard or uneven surfaces and improper running form can add repetitive stress to the tibia.
- Lack of recovery: Not giving your body enough time to rest makes re-injury more likely.
How to prevent shin splints
To prevent shin splints and relieve shin pain, you need to give your body time to heal. Here are a few other ways on how to prevent shin splints:
- Rest: Take a break from any physical activity to give your body a chance to recover.
- Pain relievers: Use painkillers such as paracetamol or ibuprofen to relieve shin pain.
- Ice: Apply a cold compress to your shin every 10 to 20 minutes, three to four times a day, for as many days that you feel you need to. Ice will help with shin pain.
- Stretch: Stretching your calves and hamstrings can help prevent shin pain as tight muscles can put you more at risk at developing shin splints.
- Slow increase in activity: When you start getting active again, ease into it slowly. Increase your activities slowly to reduce the risk of shin splints recurring.
- Wear supportive shoes or shoe inserts: For those who have flat feet, shoe inserts can be effective at relieving shin pain. Wearing supportive shoes can also help absorb weight.
Shin splints treatment
If you’re struggling with recurring shin splints, physical therapy such as osteopathy and physiotherapy can play a big part in both treating the shin pain, and preventing it from coming back.
Using osteotopathy for your shin splints treatment means that a holistic approach will be taken. This means the whole body will be assessed to see how well it is functioning. Osteopaths will assess your posture, alignment, and movement patterns. They will also use hands-on techniques to relieve any tension in the shin, improving your mobility.
Physiotherapy on the other hand will focus on identifying and addressing any muscular imbalances or weaknesses that will be contributing to the shin pain. Physiotherapy shin splints treatment will often include hands-on therapy, tailored strengthening and stretching exercises, and gait analysis to improve how you move and load your lower legs during exercise.
How can Carl Todd Clinics help
We understand how frustrating and limiting shin splints can be, especially when they keep returning. That’s why our experienced team of osteopaths and physiotherapists take a tailored approach to both treat and prevent them. Get in contact with us today or book an appointment to see how we can help.
