Medial tibial stress syndrome, also known as shin splints, is a condition that occurs due to continuous stress on the muscles, tendons, and bones of the lower legs. This condition commonly affects runners, athletes, and individuals who regularly participate in demanding physical activities. Moreover, it hampers the natural healing process of the body.
Shin splints is the term used to describe the pain that occurs on the inner side of the lower leg where the shin bone, also known as the tibia, connects with the muscles that provide support. The cause of the pain is inflammation of the tissues.
The risks for developing shin splints
Shin splints occur due to repetitive and excessive force on the muscles in the lower leg, resulting in swelling and increased pressure on the bone. Consequently, inflammation and pain occur.
When stress fractures occur in the tibia bone, it is possible to develop shin splints. If given time to rest, the body can repair these small cracks. However, if you persist in exercising, the cracks can progress into a larger fracture in the bone.
Shin splints commonly occur when leg muscles and tendons are fatigued, affecting the majority of individuals. Those with flat feet or high or rigid arches, athletes involved in sports requiring quick movements, dancers, and military recruits participating in forced marches are particularly susceptible to this condition. However, runners who constantly strike the ground with each step face the highest risk.
What Are Shin Splints Caused By?
The most common causes of shin splints:
- Doing too much too soon.
- Running in the incorrect running shoes.
- Not having a body that is adapted for exercise.
- Stress reactions to bone fractures.
Shin splint diagnosis
Accurately diagnosing shin splints is crucial because other conditions, such as stress fractures, tendinitis, and chronic exertional compartment syndrome, also present with shin pain.
During your consultation, Dr. Dickerson will talk to you about your symptoms, gather a detailed medical history, and conduct an examination of your lower leg. Additionally, he may request X-rays or a CT or MRI scan to eliminate the possibility of any other issues. For instance, MRIs are effective in detecting tendinitis, which requires a different treatment approach compared to shin splints.
Treating your shin splints
The most effective way to treat shin splints is to rest completely for approximately two weeks in order to completely recover. During this period, you can participate in low-impact activities such as cycling, swimming, or utilizing an elliptical machine that do not exert excessive strain on the legs.
Additionally, other treatments that are frequently utilized are:
- Over-the-counter NSAIDs (nonsteroidal anti-inflammatories): reduce pain and inflammation
- Ice: cold packs on legs for 20 minutes at a time throughout the day
- Compression bandage: prevents additional swelling
- Flexibility exercises: stretching your lower leg muscles makes your shins feel better
- Supportive shoes: good cushioning to reduce stress
- Orthotics: help align and stabilize your ankle and foot, taking stress off of your lower leg
- Return responsibly to exercise: build up slowly to pre-injury intensity and duration
How runners can avoid shin splints
These tips can be beneficial for anyone engaged in high-intensity activity, with particular relevance to runners.
- Wear shoes with good arch and heel support
- Use shock-absorbing insoles
- Avoid working out on hard or uneven surfaces
- Stretch properly before exercising
- Practice strength training, especially toe exercises that build calf muscles
- Strengthen all muscle groups around shin area
- Vary workouts to avoid repetitive injuries
- Don’t exercise through pain
How Long Do Shin Splints Take To Heal?
It is impossible to determine the exact time it will take for you to fully recover from your shin splints.
The healing process varies depending on the cause, as well as on individuals who may heal at different rates.
After you think you have fully recovered, it is important to ensure that you warm up properly, and this should be done gradually over a period of a few weeks.
The previous belief that static stretching helps in warming up has been proven incorrect. Instead, dynamic stretching is found to be effective for enhancing running efficiency.
To ensure a smooth start, begin your run on flat, gentle terrain and don appropriate footwear.
Don’t Ignore The Pain From Shin Splints
One main problem related to shin splints is that individuals often overlook the discomfort.
Pain is an indication from your body that something is amiss, serving as a signal.
Many runners mistakenly believe that their condition will improve slightly as they become more physically fit; however, this is typically not true, which often leads to the development of severe shin splints.
How To Relieve Shin Splint Pain
To alleviate shin splint pain, begin by taking a break and refraining from engaging in activities that put a lot of stress on the shin area. The application of ice multiple times a day assists in minimizing both the pain and swelling.
Flexibility can be improved by performing gentle stretches on your calf and shin muscles. The support can be enhanced by strengthening these muscles with exercises. Maintaining fitness without applying excessive pressure on your shins can be done by participating in low-impact exercises such as swimming or cycling. The use of proper footwear and arch supports can help alleviate strain.
Before trying over-the-counter pain relievers, it is advisable to consult a doctor. If the pain continues, gradually resume activities and seek advice from a professional.
Even if the pain is serious, the good news is that it should only take a maximum of two weeks to address.
Common Mistakes Runners Make While Treating Shin Splints
- Skipping Rest: Avoiding rest hampers healing and can worsen shin splints.
- Abrupt Return to Running: Hasty return to running can retrigger pain; gradual re-entry is key.
- Ignoring Proper Footwear: Ill-fitting shoes strain shins; invest in good shoes.
- Neglecting Stretching and Strengthening: Skipping exercises harms flexibility and balance.
- Lacking Professional Guidance: Self-treatment delays recovery; consult experts for tailored advice.
How To Prevent Shin Splints In The First Place
- Get Proper Running Shoes
Rarely do people begin running with the appropriate pair of running shoes.
They make the decision to begin running in order to improve their fitness level and enhance their overall quality of life, or with the goal of participating in a marathon.
For any reason they may have, individuals proceed to their closet and retrieve whichever shoes they possess stored in it.
Combining their enthusiasm and jubilation to begin, along with frequently wearing inappropriate footwear, can be a dangerous mix leading to shin splints.
- Strength & Conditioning Training To Get Rid of Shin Splints
As a runner, there are several things you can do from a strength and conditioning perspective to prevent and treat shin splints.
Strength and conditioning will not provide direct relief for your shin splints…
Shin splints are mainly a result of overloading and an imbalance between the anterior and posterior compartments of the lower limbs.
When considering strength exercises, it is important to focus on the tibialis anterior, a muscle located in the front of the shin. People often become concerned about this muscle as it becomes tight and spasms. However, it is crucial to note that this muscle does not function for shock absorption.
When people inquire about the possibility of engaging in strength training for shin splints, the response is affirmative; however, the aim is to reinforce the muscle responsible for toe elevation (known as dorsiflexion).
In reality, focusing on strengthening that muscle only leads to enhancement of your dorsiflexion, rather than serving as a preventive measure for shin splints.
Our suggestion is to enhance your pelvic stability, hip girdle, glutes, and inner thigh muscles.
It is crucial for individuals to understand that if they are encountering shin splints, the problem may not be specifically related to their shins, but rather to other components in the chain such as hips, knees, or even shoes.
