What are Shin Splints?
Shin splints, also known as medial tibial stress syndrome (MTSS) is defined as “pain along the inner edge of the shinbone” known as the tibia and is most commonly seen in runners and aggressive walkers.
Shin splints are the most prevalent lower leg injury, accounting for approximately 17% of all running-related injuries. Females are more likely to progress to stress fractures from shin splints. This is due in part to females having a higher incidence of diminished bone density and a osteoporosis.
Causes
Shin splints are primarily caused by repeated trauma to the connective muscle tissue surrounding the tibia. They are a common injury affecting persons who engage in running sports or other forms of physical activity, including running and jumping For example Basketball. Pain is often aggravated by running uphill, downhill, on uneven terrain, or on hard surfaces.
The main factors are;
- Biomechanical irregularities; Over Pronation (flat feet).
Pronation causes muscles to fatigue more quickly and to be unable to absorb shock from the foot hitting the ground.
- A sudden increase in intensity or frequency in activity levels.
Fatigues muscles too quickly to properly help absorb shock, forcing the tibia alone to absorb most of that shock. This stress is associated with the onset of shin splints
- Muscle Imbalance: Weak Core muscles and ankle weakness
- Muscle Tightness/ Reduced Flexibility: In particular the calf muscles and Achilles tendon
- Improper footwear, including worn shoes
- Undertaking high-impact exercises on hard, noncompliant surfaces (eg. running on the road)
What’s going on?
Essentially the muscle in the front of the shin (known as tibialis anterior), when functioning normally, allows for both the controlled landing of the foot during contact onto the ground and also holds the foot off the ground as the leg swings through the air preventing you from tripping during walking or running.
Occasionally Tibialis Anterior may have good strength but the amount of excessive movement in the foot can be the primary cause of overworking the muscle.
This means that when the foot is moving through its controlled landing phase, during walking or running, should the foot have excessive pronation then the muscle in the front of the shin has to perform extra work associated with this extra movement.
How do I know if I have Shin Splints?
- Typically a cramping type/ recurring dull ache pain develops in the middle to lower 1/3 of the inside/ or medial (inner) side of the tibia/shin bone
- Occurs during repetitive actions such as road running or fast walking
- Pain is often noted at the early portion of the workout, then lessens, only to reappear near the end of the training session
- The main concern from this condition is the lack of enjoyment to pursue such leisure activities as the problem occurs each time the activity is undertaken. From an athlete’s perspective, the pain can become so extreme as to prevent athletes exercising altogether.
Treatment
Here at Active Health ,we use a multidisciplinary approach in the treatment of shin splints with both our Podiatrists & Physiotherapists involved in your care.
Shin splints are usually diagnosed based on your medical history and a detailed physical examination.
We may have to attempt to control your foot movements sometimes with insoles. Strengthening and stretching exercises, primarily focusing on the lower limb and hip, may also be administered.
Education will also be given regarding the importance of correct footwear, reduction in activity levels and suitable running terrains. As the weeks progress, individuals will be guided through a graded return to activity.
Can shin splints be prevented?
You can reduce your chances of getting Shin Splints with good footwear, good flexibility and warming-up and stretching before participating exercise.
Trying to do too much too fast can also cause injury, so the key is to take things slowly!
If you are suffering with Shin Splits give us a call today on