Aching, throbbing shins? Is it worse after a morning run or trying to chase your kids? It might be medial tibial stress syndrome, or more commonly “Shin Splints.” If you’ve recently changed your workout, especially if you increased mileage on your daily run, or upped the effort on leg day, you are especially susceptible to Shin Splints. Shin Splints have been described as “pain and discomfort in the leg from repetitive activity on hard surfaces…”1 They generally occur following repeated stress on the tibia, leading to inflammation of the connective tissues attaching muscles to the shin bone.
What causes shin splints?
Broadly speaking, shin splints are caused by overuse. Repeated impact, particularly on hard surfaces with improper biomechanical form or over-worn shoes may be contributing factors to shin splints. However, the medically accepted cause of shin splints is still debated at this time, but research points to overuse particularly among runners and dancers. Body mechanics are believed to be a common component of shin splint development including overpronation and inadequate hip muscle stabilization.2
What can you do about it?
Resting 7-10 days and using localized ice is commonly recommended as the frontline of treatment.3 Running in water or riding a bicycle are recommended for maintaining aerobic fitness during this time. While there is no quick fix, there are several other evidence-based practices that may help alleviate shin splints, particularly if they persist beyond 10 days.
- Good Technique. Whether your Shin Splints have developed due to over use with running, dancing, or for some other reason, getting rid of the Shin Splints and keeping them from returning is your goal. In order to achieve that goal, technique and proper form must be considered. When it comes to elite athletes (yes, dancers are elite athletes), coaches and instructors should be able to help with form. For those of you not at a professional level, Physical Therapists are experts in body mechanics. They can evaluate your movement to make recommendations on the best course of action. They may even be able to help develop a training program that provides a sufficiently gradual increase in distance or weight to help avoid Shin Splints.
- *Bonus: Training techniques that promote balanced muscle development are more likely to keep your shin splints from returning. PTs are great at assessing and treating muscle imbalance.
- Appropriate Footwear. It is generally recommended that you change your running shoes every 300-500 miles.4 The range is due to a variety of factors, which include proper running mechanics. If you’re shins are starting to hurt and you haven’t changed your routine, a new set of shoes might be just the answer.
- Correction of Hyper-Pronation. When it comes to footwear, shoes are not the only thing that should be considered. If you are over pronating (your foot rolls inward when you walk or run), an orthotic should be a consideration. Your Physical Therapists at FYZICAL are trained to evaluate your gait, which can include the use of our custom FootMaxx Orthotics Gait Plate. If you are over pronating, we can get you corrected with a set of custom orthotics. The best part about our Gait Screening, its free (schedule one today).
- Stretching to warm-up. It is unclear whether stretching is necessary in the relief of pain from Shin Splints, but stretching is always a good way to start and finish your work out. It is going to loosen the muscles that have been tightened through activity and may help prevent other over-use injuries.
No matter the cause, Shin Splints are a universally uncomfortable condition. And having to slow or stop training in the middle of preparation for a race or a performance can be a real psychological blow. Know that you aren't alone, and that if you are in need of some help, we've got you covered.
- FYZICAL Therapy & Balance Centers of Oklahoma City
- https://pdfs.semanticscholar.org/ab51/38509cad32c6ae55ca45f1b7e24c29c3a1e1.pdf
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445255/
- https://mospace.umsystem.edu/xmlui/bitstream/handle/10355/3788/HowHelpAthletesPrevent.pdf?sequence=1
- https://www.runnersworld.com/gear/a20806543/running-shoe-questions/