Understanding Shin Splints: How to Treat Shin Splints

Shin splints, known medically as Medial Tibial Stress Syndrome (MTSS), are an overuse injury that causes pain along the front of your lower leg, where the tibia is located. Shin splints occur when the connective bone tissues in your shins become inflamed and pull on your tibia. The pain of shin splints is typically a localized dull ache or throbbing sensation near the shinbone, which is sometimes accompanied by mild swelling. Runners who have recently increased the intensity of their workouts commonly experience this injury, which can lead to stress fractures.

Runners and other athletes who participate in sports involving high-impact footfalls on the ground have a high risk of developing shin splints. This is because most causes of shin splints are associated with abnormalities in the way a person’s feet hit the ground, especially when there is high-impact. Here are some of the most common causes of shin splints.

1. 1. Flat feet: Shin splints are often caused by the overpronation of the foot, wherein your foot arch collapses and rolls inward as one foot pushes off from the ground and the other heel makes contact with the ground. People with flat feet have no support in the arches of their feet, which typically leads to walking on the inside of the foot. Overpronation can inflame your lower leg muscles and increase your chance of developing shin splints.
   
2. 2. Poor arch support: If you don’t have strong foot arches (or you have very high or rigid arches) you may be at risk for developing shin splints. This is because people with very high, weak arches may collapse inward onto the insides of their feet as they walk.
3. 3. Repeated stress: The main cause of shin splints is the repeated stress on your connective tissues and bone, usually through an exercise routine or overuse. Sudden increases in the intensity of your training after a little or no activity can also contribute to shin splints.
4. 4. Hard or uneven surfaces: The repeated force of your feet against uneven or hard surfaces during high-impact activities can also contribute to shin splints. When you run on uneven pavement, your body may try to adjust for the imbalance by putting stress on your tibia. Additionally, running on surfaces that are too hard (like concrete pavement) means that your tibia is absorbing a greater amount of shock when the weight of your body hits the ground with each footfall.
5. 5. Improper form: Running with poor posture or improper form can put extra stress on your legs that lead to shin splints.

While it’s relatively easy to develop shin splints, it’s just as easy to prevent them. You can help prevent shin splints by making the following choices before, during, and after your physical activities.

1. 1. Stretch before and after physical activity. Stretching your glutes, calves, ankles, and feet before any physical activity can help loosen up your muscles and warm up your body, which can reduce stiffness and the likelihood of developing shin splints.
2. 2. Avoid overuse. Giving your body a break once in a while to allow yourself to recover is an effective way to prevent shin splints, which is an overuse injury. To mitigate the risk of shin splints, cross-train with a low-impact activity or simply taking a few adequate days of complete rest.
3. 3. Run on softer surfaces. Running on hard surfaces like concrete pavement can increase your likelihood of developing shin splints. Try running on surfaces with more cushioning like damp sand at the beach, grass, or a rubberized track.
4. 4. Use strength training. Strength-training hip muscles, calf muscles, and feet arches with the right workouts can help you strengthen your legs overall to help reduce pressure on your tibias.
5. 5. Wear the right shoes. Buy quality sneakers or athletic shoes that properly support your feet. If you exercise often, you may need to regularly replace your shoes or wear shock-absorbing shoe inserts. Buy dedicated running shoes if you’re a runner, and tennis shoes if you’re a tennis player (different sports shoes are equipped with different structures).
6. 6. Correct your form. A physical therapist can help improve your running form to ensure you’re moving the right way. Improper form as you run can put unnecessary stress on other parts of your body, and a qualified professional can help you pinpoint and correct any potential weaknesses.

For the most part, shin splints will improve on their own. However, you can help speed up your recovery by following the tips below.

• Ice your shins. If you have shin splints, applying ice packs to your shins for around thirty minutes a few times a day can help reduce inflammation and pain. If your shin splint pain does not subside in three to four days, consider consulting a physician or other qualified medical professional.
• Take a break. Shin splints are inflammation caused by the repeated force of impact between your foot and the ground. Give your feet and shins a break when possible, or try alternative cardio activities with less impact such as biking or swimming.
• Wear arch supports. People with flat feet or poor walking and running form are susceptible to shin splints, which can be corrected by wearing insoles or orthotic shoes. Wearing insoles or custom orthopedic shoes can help support your arches properly and prevent excess strain on your bones and tendons.
• Massage the area. If your shins feel inflamed, you can use a foam roller to stretch your legs or get a professional massage to the area.

If your pain does not improve on its own, seek professional medical advice or have a physician perform a physical exam to rule out any other potential exercise or sports injuries.

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