Shin Splints

Definition:

Shin splints occur when the muscles and bones in the lower part of the leg pull and tug at their insertion on the shin bone (the tibia) and it becomes inflamed (irritated and swollen) and painful. Athletes often have shin pain because they put repeated stress on the shin bone, muscles, and connective tissues. Doctors sometimes call shin splints medial tibial stress syndrome, which is a more accurate name.

Shin splints are a very common overuse injury. With rest and ice, most people recover from shin splints without any long-term health problems. However, if left untreated, shin splints do have the potential to develop into a tibial stress fracture.

Causes

• Flat feet : when the impact of a step makes your foot’s arch collapse (your doctor will call this overpronation).
• Shoes that don’t fit well or provide good support.
• Working out without warmup or cooldown stretches.
• Weak ankles, hips, or core muscles.

Symptoms

If you have shin splints, you might notice tenderness, soreness or pain along the inner side of your shinbone and mild swelling in your lower leg. At first, the pain might stop when you stop exercising. Eventually, however, the pain can be continuous and might progress to a stress reaction or stress fracture.

Prevention

To help prevent shin splints:

• Analyze your movement.A formal video analysis of your running technique can help to identify movement patterns that can contribute to shin splints. In many cases, a slight change in your running can help decrease your risk.
• Avoid overdoing.Too much running or other high-impact activity performed for too long at too high an intensity can overload the shins.
• Choose the right shoes.If you’re a runner, replace your shoes about every 350 to 500 miles (560 to 800 kilometers).
• Consider arch supports.Arch supports can help prevent the pain of shin splints, especially if you have flat arches.
• Consider shock-absorbing insoles.They might reduce shin splint symptoms and prevent recurrence.
• Lessen the impact.Cross-train with a sport that places less impact on your shins, such as swimming, walking or biking. Remember to start new activities slowly. Increase time and intensity gradually.
• Add strength training to your workout.Exercises to strengthen and stabilize your legs, ankles, hips and core can help prepare your legs to deal with high-impact sports.

Treatment

• Rest: Take a break from sports, running, and other activities to give your muscles and bones a chance to recover. You may need to rest and take it easy for a few weeks or longer.
• Ice: Apply a cold compress to your shins every 10 to 20 minutes, three to four times a day, for a few days. Ice helps relieve the swelling and pain of shin splints.
• Pain relievers: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) can ease pain and swelling.
• Supplements: Vitamin D3 supplement (1000 to 2000 IU daily) may help. Discuss supplements with your doctor.
• Slow increase in activity level: When you do become active again, start slowly. Increase your activities gradually to reduce the risk of shin splints returning.
• Supportive shoes and shoe inserts: 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.
• Physical therapy: Therapy can be helpful, especially with assistance returning to running.

We will show you a video of what you can do in order to treat your shin splint

Try to perform this video at least 2 times a week. If the pain is aggravating during or after the exercises, stop them and reach out to your doctor or your physical therapist.