Shin splints, also known as medial tibial stress syndrome, are frequently experienced by new runners, individuals returning to training after a hiatus, or those who have substantially increased their running distance. Unfortunately, shin splints cause discomfort and result in a dull, occasionally pulsating achiness along the inner edge of the shinbone, and in some instances, swelling in the lower leg. The positive aspect is that shin splints are easily treatable and typically do not necessitate a doctor’s visit.
Shin splints, which are a common running injury caused by overuse, occur when the muscles and connective tissue in the shin are impacted by the repetitive pounding of running. The swelling of the muscles presses against the shinbone, resulting in pain. If running is continued, the muscles will keep swelling and intensify the pain. In severe cases, the constant pressure on the shinbone can lead to cracks or stress fractures.
What Are Shins Splints?
Shin splints can occur due to running on hard surfaces for extended periods or from overusing the muscles surrounding the shin bone. This condition is also commonly experienced by individuals who have recently heightened their exercise routines after a period of inactivity. Athletes who may be susceptible include runners, gymnasts, dancers, and others. Typical symptoms often consist of leg pain, particularly in the lower leg, sharp or dull pain in the front of the shin while bearing weight, and pain that improves with rest. Certain anatomical factors, like having flat feet, using improper footwear, or having a job that involves prolonged standing, can increase the risk of developing shin splints.
What Causes Shin Splints?
The primary cause of shin splints is usually an overuse injury, although other factors can contribute.
- Having flat feet or wearing the wrong shoes based on your arch may cause shin splints if you are not wearing the proper shoes. Stores like Fleet Feet can measure your foot and tell you the exact show to wear. We recommend getting proper sizes for shoes, especially if you are a runner. Changing your shoes every 200 miles or so is also a great preventative measure to take.
- Muscle imbalances in the lower leg wearing heeled shoes can sometimes be the cause of muscle imbalances in the lower leg. Try doing single-leg exercises for imbalanced legs.
- Hard or inclined surfaces when running: running on asphalt or hills can cause stress on the muscles around the shin. Try changing up the terrain you run on to decrease your risk of shin splints.
Three Ways You Can Treat Your Shin Splints at Home:
1. Slow down
To alleviate shin splints, it is necessary to decrease the impact caused by running and give your muscles sufficient time to recover. If you have recently started running, consider reducing your mileage by walking instead and gradually incorporate running once your legs show improvement. For experienced runners, it is recommended to reduce any recent increases in mileage and allow a gap of two or three days between each run. During this period, you can maintain your fitness levels by engaging in cross-training activities such as biking or swimming. Water running is an effective (and surprisingly demanding) method to target the muscles used in running without worsening shin splints. Additionally, it is advisable to ensure that your running shoes have appropriate and supportive soles for running.
2. Ice
To experience relief, make sure to ice your lower legs, even when not running, a maximum of eight times per day and for no longer than 20 minutes at a time. Over several days of following this routine, you should notice a reduction in discomfort.
3. Rolling your shins
Using a foam roller can be beneficial in reducing inflammation and potentially relieving shin splint discomfort. By using a foam roller, you can provide relief to your achy legs and also target the specific muscles that are causing the pain. To properly use the foam roller, it is recommended to spend approximately 2 minutes slowly rolling each leg on the sides and back. Begin by rolling the calf muscle, starting from the knee and continuing all the way down to the ankle, repeating this motion several times. Afterward, shift your focus to rolling the inside of the inner calf and side shin. Repeat the same rolling technique on the outside of your calf and the side shin. Finally, relieve tension by rolling the top of your shin by positioning the foam roller between the ground and your shin.
If you have followed these precautions and decreased your running time, but you continue to experience shin splints, it might be worth considering a visit to Dynamic Sports Medicine for myofascial release, acoustic compression therapy, or laser therapy. The doctor will evaluate your condition to ensure that your shinbones are not injured, although this is unlikely. By practicing self-control and utilizing the aforementioned home remedies, you will soon be able to resume running without any discomfort.
How to Prevent Shin Splints
We advise patients to take it slowly when attempting any type of new exercise or movement that they have not previously engaged in. Experiencing excessive strain or engaging in unfamiliar activities is frequently a leading cause of injury. It requires time for your muscles and joints to adapt to unfamiliar activities. Inflammation and pain are the body’s reactions to something that is not familiar.
The 10% rule
The 10% rule is applicable to every runner and it is advised to only increase your weekly mileage by 10% in order to prevent injury. This well-established rule is recommended as a measure to avoid overuse injuries such as shin splints.
How Long Does It Take Shin Splints to Heal?
The healing process for shin splints can range from 3 to 6 weeks, but not taking proper rest will prolong recovery time. Hence, it is advisable to prioritize resting and consider alternative cardio activities instead of running.
Exercises for Shin Splints
- Swimming: If you want to keep your cardiovascular health in check while taking some time off from running, we encourage patients to take up swimming in the meantime.
- Cycling: If cycling does not cause shin splint pain, it is also a great form of cardio that can be done outdoors just like running!
- Resistance Training: Resistance training is the best form of exercise we can recommend while dealing with a shin splint injury. It helps build strength, works on a range of motion, and helps with balancing muscle strength in the lower legs. Talk with a physical therapist near you to see the best resistance training exercises while recovering from shin splints.
What Happens if Shin Splints go Untreated?
Neglecting to provide your body with sufficient rest to recover could potentially result in a heightened likelihood of developing stress fractures, which are minuscule fractures in the bone resulting from repeated pressure on the bone. One of the factors contributing to stress fractures is weakened muscles surrounding the bone. Crutches or a walking boot are commonly used to treat stress fractures.
When to See a Doctor
If you continue to experience pain even after resting for one month, it might be advisable to consult an orthopedic doctor. It is possible that you have injured your muscles surrounding the shin more severely than just experiencing minor inflammation. It is recommended to seek medical attention for a thorough examination instead of allowing the injury to persist.
