What are Shin Splints?
Shin splints, also known as medial tibial stress syndrome, refer to pain along the inner edge of your tibia – the large bone in your lower leg. They are a common pain and are usually triggered by physical activity.
Symptoms often start when you do a lot of running or other vigorous activity, and approximately one in five runners get shin splints. It’s also common in athletes, dancers and people in the military.
Shin splints are linked to repeated stress on your bone and the tough membrane that covers it (the periosteum). This leads to inflammation, which causes shin pain and tenderness along the inside edge of your tibia.
What Causes Shin Splints?
Putting too much stress and strain on your shin bone (tibia) and the tissues around it can cause shin splints. It can cause the bone to become inflamed.
Some factors can cause shin splints to occur or worsen. These look like:
- A sudden increase in the level of intensity of your workout or sport
- Overtraining
- Running, such as cross country running, both as a beginner or as a seasoned runner
- Running on hard, flat surfaces, such as concrete or asphalt
- Having flat feet or high arches
- Military training
- Not wearing proper shoes, or wearing running shoes that lose over half of their shock absorbing ability after 250 miles (400km) of use
- Other conditions like muscle strains or tendinopathy (such as tibialis posterior tendinopathy) can cause similar symptoms, so it’s important to get a proper diagnosis.
What Are The Symptoms Of Shin Splints?
The most common symptom of shin splints is lower leg pain. The pain can range from mild to severe, and your shin bone may be tender to the touch. You may also notice mild swelling.
Pain from shin splints can:
- Commonly felt on the inner lower part of your leg or front of your shin bone
- Start as come-and-go discomfort with activity and progress to a steady and persistent pain even after the activity has ended
- Be sharp or a dull ache
- Get worse after activity
- Get better with rest
Complications from shin splints are rare, but it can progress into a stress fracture if you continue to run or play sports without letting your legs heal. A stress fracture occurs when little cracks form in your bone.
Shin splints are diagnosed by a medical professional through learning your medical history and doing a physical exam. They will look at how you walk and examine your lower legs, ankles, and feet. A complete exam will involve moving your ankle and foot around and feeling for tenderness along the bone. Standing on the painful leg or hopping on that leg may help the clinician to diagnose shin splints or a stress fracture.
5 Ways to Treat Shin Splints
Shin splint symptoms can be relieved by giving your bones and muscles time to heal. Treatment usually includes a combination of:
- Rest and reduce impact
Take a break from sports, running, and other activities to give your muscles the time to recover. This can range from two to four weeks of rest from your sport or exercise.
Avoid repetitive exercise of your lower leg for one to two weeks and keep your activity minimal. Try other low impact activities as long as you are not experiencing pain, such as swimming, elliptical machine, or biking.
When the pain subsides, you can start your usual exercise activities. Increase your activity level slowly, and if the pain returns, stop exercising right away.
- Ice and cold therapy
Icing your shin several times a day can help relieve pain. Apply a cold compress every 10 to 20 minutes, three to four times a day, for a few days. This will reduce swelling and pain. Always place a cloth between the ice pack and your skin to avoid ice burns.
- Pain relievers
Over the counter (OTC) nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, naproxen, or aspirin can ease pain and swelling.
- Physiotherapy
Working with a physiotherapist can help treat shin splints in the long term. They can use therapies to help with the pain and teach you exercises to stretch and strengthen your leg muscles. This reduces your risk of shin splints returning.
- Podiatry
For people who have flat feet, shoe inserts (orthotics) can be effective at relieving the pain of shin splints. Orthotics support your arches and reduce stress on the muscles and bones in your lower legs.
Let Us Help
Shin splints can be discouraging, but with the right treatment, such as physiotherapy and podiatry services, you can get long-term relief and lasting improvements. Our team of physiotherapists and podiatrists are fully trained and qualified to assess, diagnose, and treat shin splints.
Our physiotherapy treatment offers a comprehensive approach to recovery and rehabilitation and helps strengthen your legs, which enables you to manage physical activities easily in the long run. Our podiatry services include biomechanical assessments where we identify and address any underlying issues by evaluating your gait, posture, and foot structure to diagnose problems.
We strive to understand your pain and support you in reaching your goals. With 9 clinics across the UK and decades of experience, we are proud to be your trusted local physiotherapy provider. Book an appointment today, and let us help you get back on track to recovery.
Find out more about how physiotherapy and rehabilitation go hand in hand to help you feel your best again.