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Shin Splints

Shin Splints: A Common Runner's Complaint
 

Shin splints, also known as medial tibial stress syndrome (MTSS), is a common overuse injury that affects the lower leg. It occurs when the muscles, tendons, and bone tissue around the shinbone (tibia) become inflamed due to repetitive stress.

Symptoms of Shin Splints:

  • Pain along the inner edge of the shinbone

  • Tenderness to touch

  • Swelling

  • Increased pain during activity
     

Causes of Shin Splints:

  • Overtraining: Increasing the intensity or duration of exercise too quickly can stress the muscles and tendons.

  • Poor footwear: Wearing worn-out or ill-fitting shoes can contribute to shin splints.

  • Running on hard surfaces: Running on hard surfaces, like concrete or asphalt, can put additional stress on the lower legs.

  • Muscle imbalance: Weak or tight calf muscles can increase the risk of shin splints.
     

Treatment for Shin Splints:

  • Rest: Take a break from high-impact activities to allow the injured tissues to heal.

  • Ice: Apply ice packs to the affected area for 15-20 minutes, several times a day.

  • Compression: Wrap the shin with a compression bandage to reduce swelling.

  • Elevation: Elevate the leg to reduce swelling.

  • Over-the-counter pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help reduce pain and inflammation.  

  • Physical therapy: A physical therapist can provide exercises to strengthen and stretch the muscles around the shinbone.

  • Orthotic devices: Custom-made orthotics can help correct biomechanical imbalances that may be contributing to shin splints.
     

Preventing Shin Splints:

  • Gradual increase in intensity: Gradually increase the intensity and duration of your workouts to avoid overtraining.

  • Wear proper footwear: Invest in good quality running shoes with adequate cushioning and support.

  • Strengthen calf muscles: Calf stretches and strengthening exercises can help reduce the risk of shin splints.

  • Cross-training: Incorporate low-impact activities like swimming or cycling into your routine.

  • Proper running technique: Avoid overstriding and maintain good form.
     

By following these tips, you can reduce your risk of developing shin splints and promote faster healing if you do experience this common running injury.

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