Understanding Shin Splints

Shin splints are a common condition that affects runners and other athletes. They are characterised by pain along the front and outer parts of the lower legs, and are often caused by overuse or improper training. In this article, we will explore the causes, prevention, and treatment of shin splints in detail.

What are Shin Splints?

Shin splints, also known as Medial Tibial Stress Syndrome (MTSS), is a condition that causes pain along the shinbone (tibia) in the lower leg. It is an overuse injury that occurs as a result of repeated stress to the muscles, tendons, and bones of the lower leg, usually due to physical activities that involve running, jumping, or other high-impact movements.

The pain associated with shin splints is typically felt along the inside or front of the lower leg, and can range from a dull ache to a sharp, intense pain. In some cases, the pain may be accompanied by swelling, tenderness, and redness in the affected area.

Shin splints are common among runners and other athletes who engage in repetitive high-impact activities, but they can also affect individuals who are just starting a new exercise routine or who have increased the intensity of their workout.

Causes of Shin Splints

Shin splints are caused by overuse of the muscles, tendons, and bones in the lower leg, leading to repeated stress and microtrauma to the area. There are several factors that can contribute to the development of shin splints, including:

Overuse

Engaging in repetitive high-impact activities, such as running or jumping, can put too much strain on the lower leg muscles and bones, leading to the development of shin splints.

Improper training

Starting a new exercise routine too quickly or increasing the intensity too rapidly can put excessive stress on the legs and increase the risk of developing shin splints.

Foot problems

Flat feet or high arches can put extra stress on the shins and increase the risk of developing shin splints.

Running on hard surfaces

Running on hard or uneven surfaces, such as concrete or asphalt, can put extra strain on the legs and increase the risk of developing shin splints.

Poor footwear

Wearing shoes that do not provide adequate support, cushioning, or shock absorption can increase the risk of developing shin splints.

Muscle imbalances

 Weak or tight muscles in the legs, such as the calf muscles or muscles in the legs, can contribute to the development of shin splints by putting extra strain on the shins.

Overweight or obesity

Being overweight or obese can put extra stress on the legs and increase the risk of developing shin splints.

It is important to identify the underlying cause of shin splints to determine the best course of treatment and prevent future episodes.

Prevention of Shin Splints

To prevent the development of shin splints, it is important to follow proper training techniques, wear the right shoes, and take care of your body. Here are some tips to help you prevent shin splints:

Gradually increase your level of activity

If you are just starting a new exercise program, it is important to build up your endurance gradually over time. This can help prevent overuse injuries and reduce your risk of developing shin splints.

Wear the right shoes

It is essential to wear shoes that provide adequate support and cushioning to help absorb shock and reduce the impact of high-impact activities like running.

Strengthen your legs 

Strengthening your leg muscles, especially your calf muscles, can help prevent shin splints by reducing the strain on your shins.

Run on soft surfaces 

If possible, try to run or engage in other high-impact activities on soft surfaces like grass or a track, instead of hard or uneven surfaces like concrete.

Stretch regularly 

Regular stretching can help prevent shin splints by keeping your leg muscles and tendons flexible and less likely to get injured.

Treatment of Shin Splints

If you have already developed shin splints, it is important to treat the injury promptly to help prevent it from becoming a chronic condition. Here are some tips for treating shin splints:

Rest 

The most important aspect of treating shin splints is rest. You should avoid high-impact activities like running or jumping until the pain has subsided.

Ice 

Applying ice to the affected area can help reduce pain and inflammation. You can wrap a cold pack around your shin for 15-20 minutes at a time, several times a day.

Anti-inflammatory medication 

Over-the-counter pain relievers like ibuprofen can help reduce pain and inflammation in the shins.

Physical therapy 

A physical therapist can help you develop an exercise program that can help strengthen your leg muscles and improve your posture, which can help reduce the risk of developing shin splints in the future.

Avoid Shin Splints and Stay Out on the Trails

Shin splints are a common condition that affects individuals who engage in repetitive high-impact activities. The condition is caused by overuse of the muscles, tendons, and bones in the lower leg, leading to repeated stress and microtrauma to the area. There are several factors that can contribute to the development of shin splints, including overuse, improper training, foot problems, running on hard surfaces, poor footwear, muscle imbalances, and being overweight or obese.

To avoid the development of shin splints, it is important to engage in regular exercise and physical activity, but to do so gradually and with proper training. This includes wearing supportive shoes, gradually increasing the intensity of your workout, and stretching and strengthening your muscles to help prevent muscle imbalances.

If you experience pain or discomfort in the lower leg, it is important to seek treatment as soon as possible. Treatment may involve rest, physical therapy, medication, and lifestyle changes to reduce the risk of future episodes. With proper treatment and preventative measures, it is possible to overcome shin splints and enjoy pain-free physical activity.