Shin splints - what are they and how can physio help?
If you've ever experienced that sharp, stabbing pain along the front of your lower legs during exercise, chances are you're familiar with the common overuse injury known as 'shin splints'. Understanding the nature of this injury and how to manage it can be the key to alleviating pain and getting back on track with your fitness goals.
What are shin splints?
Also known as 'medial tibial stress syndrome', shin splints are an overuse injury to the lower leg muscles, bone and connective tissues. As with all overuse injuries, they occur when too much repetitive stress is placed on a part of the body with not enough time to rest, recover and heal. This can cause inflammation (pain and swelling), muscle strain and tissue damage.
Shin splints can be caused by a number of factors.
Including;
-A sudden increase in the volume, duration, or intensity of exercise (trying to do too much, too often, too soon)
-Running on uneven or hard surfaces (such as sand or concrete)
-Using unsupportive shoes
-Over-pronated feet (ankle rolling inwards too far as you run)
How do I know if I have shin splints?
In addition to the causes stated above, there are three main things to look out for if you think you have shin splints:
Pain on the inside of your shin
Pain greater than 5cm when touching your shin bone
Pain that is aggravated by activity (during or after) and eased with rest
It’s important to identify this sooner rather than later as if left untreated, shin splints can result in stress fractures of the shin bone (tibia).
What can I do about it?
Listen to Your Body
The first step in dealing with shin splints is to listen to your body. Pain along the tibia is often the first sign that something isn't right. Ignoring this pain and pushing through it can lead to further injury and prolonged recovery time. Instead, take a step back and give your body the rest it needs to heal.
Reduce the volume, duration, and frequency of exercises, such as the number of km's you run each week and the number of times you go for a run.
RICE: Rest, Ice, Compression, Elevation
When treating shin splints, the acronym RICE can be your best friend. Rest is crucial in the early stages to allow inflammation to subside and tissues to heal. Applying ice packs to the affected area can help reduce pain and swelling, while compression sleeves or bandages provide support and stability. Elevating your legs can also aid in reducing swelling and promoting circulation.
Rehabilitation Exercises
Once the acute pain has subsided, gentle rehabilitation exercises can help strengthen the muscles around the shin and improve flexibility. Calf stretches, toe raises, and ankle circles are all effective in targeting the muscles involved in shin splints. Gradually increasing the intensity and duration of these exercises can help prevent future injuries, and our team at The Athlete Lab can assist you in prescribing the exercises best suited for your needs.
Footwear and Running Technique
The shoes you wear and your running technique can also play a significant role in preventing shin splints. Investing in proper footwear with adequate cushioning and support can help absorb shock and reduce the impact on the shins. For example, if you’ve worn the same running shoes for over a year, they will likely not have as much support as they did when you first bought them, and it might be time to invest in a new pair. Additionally, paying attention to your running form, such as shortening your step length and landing softly on your midfoot rather than your heel, can help alleviate stress on the shins.
Cross-Training and Recovery
While rest is essential for recovery, it doesn't mean you have to be completely inactive. Cross-training activities such as swimming, cycling, or strength training can help maintain fitness levels and give your shins a break from high-impact activities that place a load on them. Incorporating rest days into your training schedule is also crucial for allowing your body to recover and prevent overuse injuries like shin splints.
Seeking Professional Advice
If your shin splints persist despite rest and self-care measures, it may be time to seek professional advice. One of our physiotherapists at The Athlete Lab can assess your condition, identify any underlying issues, and recommend appropriate treatment options. This may include physical therapy, orthotics, or biomechanical analysis to address any contributing factors. Additionally, we can provide manual therapy to assist in the recovery process; massage and dry needling can be a helpful adjunct to your rehabilitation program.
Patience and Persistence
Recovering from shin splints can be frustrating, but it's essential to be patient and persistent in your efforts. With the right combination of rest, rehabilitation, and preventative measures, you can overcome shin splints and return to your favourite activities stronger and more resilient. Shin splints may be a common injury among runners and athletes, but they don't have to derail your fitness journey. By understanding the causes of shin splints, and implementing appropriate treatment and prevention strategies, you can overcome this obstacle and continue pursuing your fitness goals with confidence!