Shin splints (medial tibial stress syndrome) is a painful condition that affects the shin bone (tibia). People who play sports that involve a lot of running are particularly prone to this injury. It is often caused by overuse, especially when exercising beyond your current level of fitness.
The pain from shin splints can occur anywhere along the shinbone from knee to ankle and is due to a stress reaction in the bone or inflammation of the tendons and muscles around the shin bone.
Alternative names
- medial tibial stress syndromes
- medial shin splints
- anterior shin splints
Symptoms
If you have shin splints, you may notice:
- Tenderness, soreness or pain along the inner part of your lower leg
- The pain continues even during rest
- Mild swelling
- Your shin may be hot and red
The sign that Shin Splints are becoming worse is when the pain persists even during rest when before there was no pain during rest
Causes
Shin splints happen because of excessive strain placed on the shinbone and the connective tissues that attach your muscles to the bone. Some causes include:
- Running down hills
- Running on slanted surfaces
- Sports that include a lot of stopping and starting like tennis and basketball
- Running in shoes that are worn out
Other causes of Shin splints are because of training too hard, too fast or for too long.
Risk Factors
Shin splints are most common among runners, particularly those just starting a running program. If you have flat arches, your feet may have a tendency to roll too far inward (pronate) when running — which can contribute to shin splints.
Investigations
The doctor can usually figure out if you have shin splints without any investigations, however, sometimes an X-ray may be ordered to help the doctor rule out other conditions. One condition that could be confused with Shin Splints are stress fractures, which are small cracks in a bone often caused by overuse.
Complications
The most concerning complication of Shin Splints is compartment syndrome as this can result in muscle death. If this is suspected go to the hospital immediately.
Other complications include fracture and tendonitis.
Treatment
In most cases, you can treat shin splints with simple self-care steps:
- Rest: Avoid activities that cause pain, swelling or discomfort,however, don’t give up all physical activity. While you’re recovering sports like biking and swimming give your shins a rest. You can even consider crutches if the pain is very bad.
- Ice: Wrap up some ice packs in a thin towel then place on affected area. This should help the pain and discomfort.
- Reduce swelling: This can be done by elevating the affected shin above the level of your heart, especially at night. It may also help to compress the area with a bandage, but make sure it isn’t too tight.
- Pain medication: You can take simple over the counter medications like aspirin or paracetamol to reduce pain.
- Wear proper shoes: You can get shoes specially fitted to comply with your foot size and sport you play.
- Arch supports: These can help cushion and spread out the stress on your shinbones. Off-the-shelf arch supports come in various sizes and can be fitted immediately. More durable arch supports can be custom-made from a plaster cast of your foot.
Surgery can be done but is very rarely considered in this condition. It has been done in very severe cases of shin splints that do not respond to nonsurgical treatment. However, it is not clear how effective surgery is.
It’s also important to resume your usual activities gradually. If your shin isn’t completely healed, returning to your usual activities may only cause continued pain.
Seeking Advice
Your Family Doctor (GP)
Your Family Doctor will be able to diagnose and help treat your problem. He or she will be able to
- tell you about your problem
- advise you of the best treatment methods
- prescribe you medications
- and if necessary, refer you to Specialists (Consultants) for further treatment
Prevention
There are a number of steps that can be taken to prevent shin splints:
- Footwear: Wear footwear that suits your sport. Also make sure you replace your shoes when they get worn out!
- Arch supports: These can help prevent the pain of shin splints, especially if you have flat feet.
- Take it easy: Mix up your activities with a sport that places less impact on your shins. These include swimming, walking or biking. Remember to start new activities slowly. Increase time and intensity gradually, don’t go hard early.
- Resistance training: To strengthen your shins, try exercises like toe raises. Stand up. Slowly rise up on your toes, then slowly lower your heels to the floor. Repeat 10 times. When this becomes easy, do the exercise holding progressively heavier weights. Leg presses and other exercises for your lower legs can be helpful, too.
It’s also important to know when to rest; at the first sign of shin pain, take a break.
F.A.Q. | Frequently Asked Questions
Can orthotics help shin splints?
YES, they can help immensely for those suffering shin splints. They can alter the biomechanical problem that may cause shin splints.
Do my running shoes affect my shin splints?
Yes they can be a part of the cause of your shin splints. Worn out shoes don’t provide the necessary support for your foot and leg when doing sport.