Shin Splints

Medial Tibial Stress Syndrome / Shin Splints

Medial Tibial Stress Syndrome (MTSS), which is commonly known as shin splints, is a common condition among sportspeople, especially runners and those of us that take part in high-impact sports.  The pain comes along the inner edge of the shin (tibia) and is often a result of  repetitive stress on the shinbone and the connective tissues that attach the muscles to the bone. 

Causes and Risk Factors 

Shin Splints are typically caused by repetitive stress and overuse, which can lead to inflammation of the muscles, tendons, and bone tissue around the shin. Key risk factors include: 

• Sudden Increase in Activity: Rapidly increasing the intensity or duration of physical activity can strain the shinbone. 

• Improper Footwear: Wearing shoes that lack the proper support or cushioning can contribute to the development of shin splints. 

• Flat Feet or Overpronation: These conditions can increase the stress on the shinbone. 

• Running on Hard Surfaces: Hard surfaces like concrete can intensify the  impact on the shins. 

Symptoms 

The primary symptom of shin splints is a dull, aching pain in the front part of the lower leg. This pain may: 

• Worsen during or after exercise 

• Be tender to the touch 

• Persist even during rest in severe cases 

Prevention and Treatment 

Preventing shin splints involves adopting strategies to reduce stress on the shinbone: 

• Gradual Increase in Activity: Slowly increasing the intensity and duration of workouts can help the body adapt. 

• Proper Footwear: Investing in shoes with good arch support and cushioning can mitigate the risk. 

• Cross-Training: Incorporating low-impact activities like swimming or cycling can reduce repetitive stress on the shins. 

• Strengthening Exercises: Strengthening the muscles around the shin can provide better support and reduce strain. 

For those already experiencing Shin Splints, treatment options include: 

• Relive Physiotherapy: One of our Specialist Physiotherapists at Chester’s Best Sports Injury Clinic will provide a comprehensive holistic treatment plan, using the most modern techniques and the most up to date technology.  Couple this with targeted exercises to strengthen the affected area and improve the flexibility and your recovery is well under way.  

• Rest and Ice: Allowing time for recovery and applying ice can reduce inflammation and pain. 

• Orthotics: Using our state of the art Footscanner, we will scan your foot to understand exactly how the way that you move affects you.  Our advanced software will design a customised insole using PHITS 3D printing technology, which means that you can correct your issues and get back to your sport, quicker.  

 Tips for Managing Shin Splints

1. Rest and Recovery: Give your legs time to heal by reducing or temporarily stopping high-impact activities. Rest is crucial to allow the inflammation and microdamage to subside. 

2. Ice Therapy: Apply ice packs to the affected area for 15-20 minutes several times a day to reduce pain and swelling. 

3. Compression: Use compression sleeves or bandages to help reduce swelling and provide support to the shin area. 

4. Elevation: Elevate your legs when resting to help reduce swelling. 

5. Pain Relief: Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage pain and inflammation. 

Tricks for Preventing Shin Splints

1. Gradual Progression: Increase your activity level gradually. Avoid sudden increases in intensity, duration, or frequency of your workouts. 

2. Proper Footwear: Invest in good quality shoes that provide adequate support and cushioning. Replace them regularly to ensure they continue to offer proper support. 

3. Orthotics: Consider using custom orthotics if you have flat feet or overpronation. These can help correct biomechanical issues and reduce stress on the shins. 

4. Cross-Training: Incorporate low-impact activities like swimming, cycling, or elliptical training into your routine to reduce repetitive stress on your shins. 

5. Strengthening Exercises: Focus on strengthening the muscles around your shins, such as the calf muscles and the muscles of the foot and ankle. Exercises like calf raises, toe curls, and resistance band exercises can be beneficial5. 

6. Stretching: Regularly stretch your calf muscles and Achilles tendon to maintain flexibility and reduce tension on the shinbone. 

7. Surface Matters: Whenever possible, run on softer surfaces like grass or a synthetic track instead of hard surfaces like concrete. 

8. Listen to Your Body: Pay attention to any signs of pain or discomfort in your shins. Early intervention can prevent shin splints from becoming a more severe issue. 

At Relive Physiotherapy, we have more than 40 years of combined experience in treating shin splints.  If you are looking for treatment, or even more information, then please get in touch with us.  Our goal is to support your recovery and get you back out doing the Sport that you love, and doing it pain-free!