What is it?
Shin splints, or Medial Tibial Stress Syndrome, refer to pain along the inner side of the shin bone (tibia). This overuse injury commonly affects runners, hikers, and people who do a lot of marching, like soldiers.
What Are the Symptoms?
If you have shin splints, you’ll likely feel pain on the inner part of your lower leg, halfway down the shin. The pain can happen during exercise or right afterward. For some, it’s a dull ache that sticks around for a while, while others feel sharp pain that comes and goes quickly. As time goes on, the pain often worsens, even with shorter distances. If left untreated, shin splints can eventually make it difficult to continue your usual physical activities, and in severe cases, they could lead to stress fractures.
What Causes Shin Splints?
Shin splints often occur in runners who suddenly increase their running distances without enough preparation. Any activity that involves repetitive pounding or weight-bearing, like marching or high-impact sports, can also lead to shin splints. Although the exact cause isn’t fully clear, certain factors can raise the risk of developing shin splints, such as:
- A sudden jump in activity levels
- Wearing shoes that don’t provide enough support
- A higher body weight (BMI)
- Exercising on hard or uneven surfaces
- Tight calf muscles
- Flat feet
- Greater outward hip rotation
- Women are more likely to develop shin splints than men
- A history of shin splints
- Wearing or having worn orthotics
How Can Physiotherapy Help?
Your physiotherapist will first identify what might be causing your shin splints and help adjust your training to a safer level, possibly recommending some rest. They’ll also give you exercises to strengthen and stretch your muscles. Low-impact activities like swimming or cycling can help keep you active while you recover. Your running technique may be reviewed and adjusted. When you return to running, it’s advised to increase your distance by no more than 10% per week to avoid reinjury.
Please remember, this information isn’t meant to replace professional medical advice. Always consult a healthcare provider for a proper diagnosis and treatment plan for your injury.