Shin splints are among the most general running injuries. A shin splint usually causes pain on the front portion of the shin (anterior shin splints) or on the inside of the shin (posterior shin splints).

This condition is called medial tibial stress syndrome, and athletes commonly experience shin splints after intensifying or changing their training routines. Most shin splint injuries can be treated by resting or icing, but sometimes can be more persistent.

Shin Splints Symptoms

Shin splints cause discomfort, pain, and mild swelling on the shin bone’s inner side. When you stop exercising, you may no longer experience pain. On a more serious note, if pain is not dealt with, the condition can further exacerbate to more serious issues (i.e stress fracture).

Shin Splints Causes

Several conditions may cause shin splints, such as:

• High impact activities: For example running!

• Incorrect technique: Your feet may roll outward (supinate) or inward (overpronate) when you run, which causes your front legs’ muscles to work harder to maintain stability. A shoe with poor support may exacerbate this biomechanical problem.

• Excessive force: It increases pressure on the bones and causes muscles to swell, causing pain and inflammation.

• Muscle imbalance or poor mobility: Compensation can cause other parts of the body to work harder than others.

Risk Factors For Shin Splints

• Doing too much too soon – particularly with high-impact activities like running.

• Exercising suddenly becomes more intense, frequent, or prolonged.

• Running on hills is uneven, and running on concrete or hard surfaces is hard.

How To Prevent Shin Splints

• Avoid overdoing it: The shins may be overloaded if subjected to too much high-impact activities too soon.

• Strength workouts: Sports that require high impacts can be improved with strengthening and stabilizing exercises for your legs, ankles, hips, and core.

• Running gait analysis: Running technique can be analyzed to determine movement patterns that can cause shin splints.

• Consider arch supports: If you have flat arches, arch supports may reduce the symptoms of shin splints.

• Consider footwear: Not all footwear is made equal! More stress can be placed on particular body parts based on the type of footwear you wear.

Shin Splints Treatment

• Home pain management strategies: Rest, using ice packs, and foam rolling are generally very good ways to get a head start on keeping symptoms at bay

• Surgery: Though not often performed, a fasciotomy can help alleviate persistent shin splint symptoms.

• Physiotherapy and active rehab: A physiotherapist can assist with discussion of most appropriate footwear, running gait analysis, and assessment for muscle imbalances and joint limitations. This is often the best way to break compensation patterns and find the root cause of your symptoms.

Conclusion

“Shin splints” refer to pain or discomfort caused by repeated load stress in the lower leg. According to different researches, this pathology might be caused by various things. There are a few simple things you can do at home to help manage your pain – like load management, ice, or self-massage techniques. If you are curious to learn more or would like some treatment, feel free to reach out to us!