Athletes such as runners, dancers, and others are familiar with experiencing soreness and stiffness when starting a new workout routine. However, when the routines become more intense or different muscles are targeted, it is possible to strain the muscles, tendons, and bone tissue. This may result in pain and discomfort along the shin bone, which is commonly known as shin splints. Provide runners and patients with this guide to understand the causes of shin splints and how to prevent and alleviate pain in the tibia.
Causes and Symptoms of Shin Splints
Why Do I Get Shin Splints When I Run?
The front, lower part of your leg is comprised of muscles and bones known as the “shins”.
The tibialis anterior, also known as the most famous muscle in the shin area for runners, is responsible for dorsiflexing and inverting your foot.
Although the fibula can also present problems, the primary bone that concerns the bone runners is the tibia.
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The shin bone plays a role in running by aiding in the absorption and dispersal of impact caused by each step.
When experiencing a heavy load, similar to a beam on a bridge or in a skyscraper, your tibia also flexes slightly in the opposite direction upon contact with the ground, exerting compression on the inner part of the bone.
Here is the agreement:
The stress that a bone experiences after a long, hard run is not a problem for healthy runners.
The tibia undergoes remodeling in response to the stress on the bone, resulting in increased strength and thickness.
The reason why shin problems are more frequent among less experienced runners is because their bones have not yet adjusted to the pressures of a high-impact activity such as running.
Symptoms
- Pain and tenderness below the knee
- Inability to walk or run without pain
- Bone or joint pain that worsens with exercise
- Bruising on your shins
- Pain after standing for long periods of time
Are you at risk for shin splints?
Shin splints commonly occur in:
- Beginner runners
- Experienced runners suddenly increasing their workout (in frequency, duration, or intensity)
- Military recruits in basic training
- Runners with flat or high arches
- Dancers
Shin Splints vs. Stress Fractures
Shin splints result in a widespread feeling of pain in your shin and calf. If the pain is concentrated and intensified when pressure is applied to a specific point, it might indicate a stress fracture. Moreover, shin splints generally result in pain exclusively during running, whereas stress fractures cause pain even when walking or hopping.
When to See a Doctor
If you suspect that you have shin splints, it is advisable to consult a doctor if the pain persists for several weeks. Conversely, if you believe you may have a stress fracture, it is important to cease running and seek immediate medical attention.
Treatment
Tips from a Physical Therapist
For runners who are changing terrain or increasing mileage, Shin splints can be bothersome. Mike Cicero, PT, provides the following tips:
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Rest
The initial step involves resting – it is important to avoid any exercises that induce pain. Engaging in such activities will only exacerbate the injury and prolong the recovery period. Nonetheless, modifications can be made to your usual routine to allow for continued exercise. There are multiple approaches available to alleviate pain and maintain your exercise regimen despite experiencing shin splints.
Pain Relief
Reducing inflammation can be achieved by icing the area. When it comes to ease of use, Performa Hot & Cold Packs are highly recommended. It is recommended to ice the area until numb or for a maximum of 20 minutes. Alternatively, you can try using Biofreeze, a cooling topical analgesic for quick pain relief. Simply apply it to your skin for on-the-go relief. The roll-on formula with a roller ball allows for a more relieving experience as you can massage your shins while applying.
Using cold therapy after exercising is recommended, but it should not be used before. Running immediately after icing can potentially worsen your injury as you might not perceive the pain that indicates the need for a resting period.
Sammons Preston Foam Therapy Rolls are able to stretch and massage tight muscles, making it possible to reduce pain by foam rolling on your leg. In order to specifically address shin pain, assume a hands and knees position with one shin resting on the roller. Apply pressure on the roller by leaning your weight onto it, while using your other leg to control the intensity. Proceed to roll from your ankle towards your knee, ensuring a controlled movement.
The use of massage is also an important method to decrease shin splint pain. Consider using The Stick, a highly efficient massage tool that is beneficial in alleviating discomfort in the shins.
How To Strengthen Shins To Prevent Shin Splints
The old belief regarding shin splints was that the shin muscles being tight or weak resulted in them pulling at their attachment site, leading to irritation of the periosteum, which is a thin, skin-like covering surrounding the tibia.
Shin strengthening exercises using a theraband are frequently recommended as a common treatment for shin splints, which is why you might come across information about them.
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Strengthening the tibialis anterior muscle will provide only a slight prevention of shin splints, as the main cause of shin splints is not weak shin muscles but rather it’s due to other factors. It is worth mentioning that the tibialis anterior muscle, being small in size and responsible primarily for ankle dorsiflexion rather than shock absorption, contributes in a limited way to shin splint prevention.
How do you prevent shin splints?
It is a more effective strategy for preventing shin splints to focus on enhancing the strength of the calves, abductors, and hip muscles.
Research has indicated that strengthening the calves will assist in stabilizing the tibia during every impact as the calves are the biggest muscle group in the lower leg. More information on the calves can be found here.
It is intriguing.
The size and strength of your tibia are directly influenced by the muscles surrounding it, thus determining the size of your calves.
The situation improves over time.
Several studies have also shown a strong correlation between shin splints and hip abductor strength.
According to research, it has been found that runners experiencing shin splints had notably weaker hip abduction strength and significantly greater motion in their torso and hips during landing and push-off compared to runners who were not experiencing any health issues.
What is the ultimate conclusion?
The calf raises and hip abductor strengthening exercises are the most effective for strengthening your shins and preventing shin splints, according to a step-by-step thinking process.
How To Prevent Shin Splints Routine
Now that we have acquired all this new information about the cause of shin splints, how can a routine be developed to prevent them?
Included in our Strength Training for Runners program are four sample exercises, as well as injury prevention routines that are backed by scientific research for the eight most prevalent running injuries.
The following four exercises specifically focus on the abductors and calves. Although there are many other exercises available, these will aid you in getting started immediately.
Clams
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In order to avoid cheating during this exercise, it is important to maintain a perpendicular position of the pelvis to the floor instead of allowing it to roll backwards.
For a more systematic approach, rephrase the text while keeping the meaning intact. Avoid including new details and do not exclude any information. Progress gradually, aiming for a maximum of 20 repetitions, and for an added challenge, utilize a theraband by placing it around your knees.
Substituting this exercise for the multi hip machine at the gym is not acceptable.
Donkey kicks
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In order to maintain the same meaning, while thinking in a systematic manner, it is recommended to ensure that your abdominal muscles are contracted and that your back remains in a straight position.
While performing the entire movement, envision securing a broomstick on your back.
Perform a range of 15 to 25 repetitions for each leg.
Hip thrusts
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Your body should form a straight line from your knee to your head at the start of the movement.
Beginner runners have the ability to rely on both legs for support, whereas more experienced runners may opt to place their foot on a medicine ball or swiss ball to enhance the challenge of maintaining balance.
Each leg should be repeated for 15 to 25 repetitions.
Eccentric Calf raises
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Lower yourself down slowly from a step with one leg and then use the other leg to raise yourself back up into a tip-toe position.
Once you find these exercises easy, add a weighted backpack and continue performing up to 25 of them.
If you are currently suffering from shin splints or have had them before, you should include this routine in your training schedule two to three times per week.
Instead of focusing on strengthening a muscle that doesn’t contribute to the injury, you will now be targeting the actual cause of your shin pain.
If you are curious:
Is it possible for shin splints to result in pain in the ankle?
If you are experiencing ankle pain, this article on ankle injuries may potentially provide you with additional helpful information to determine the cause of your pain.
