Shin splints occur when there is repetitive stress on the shinbone and the connective tissues that attach muscles to the bone. This stress leads to inflammation, microtears, and, eventually, pain along the tibia. The condition often develops in athletes who suddenly increase the intensity or duration of their training without adequate preparation or conditioning.
Pathology
The pain associated with shin splints typically results from inflammation of the periosteum, the outer layer of the bone, caused by repetitive stress. This inflammation can extend into the muscles and tendons surrounding the tibia. Over time, if left untreated, the condition can progress to more severe issues like stress fractures.
Risk Factors
Several factors can increase the likelihood of developing shin splints:
- Overuse and High-Impact Activities: Activities that involve repetitive impact, such as running, jumping, and dancing, place significant stress on the tibia and surrounding tissues.
- Sudden Changes in Training Regimen: Rapidly increasing the intensity, duration, or frequency of physical activity without allowing the body to adapt can lead to shin splints.
- Gait Abnormalities: Consistent overstriding (landing with your heel out in front of you) increases the impact force into the leg, and forces the muscle on the front of the shin to rapidly control the descent of the front of the foot.
- Poor Conditioning: Weakness in the lower leg muscles and poor overall conditioning can make individuals more susceptible to shin splints.
Preventing Shin Splints
Prevention is key to avoiding the pain and discomfort associated with shin splints. Incorporating proper training techniques, ensuring adequate footwear, and addressing biomechanical issues can help reduce the risk.
Training Techniques
- Gradual Progression: Gradually increasing the intensity, duration, and frequency of physical activity allows the body to adapt and reduces the risk of overuse injuries.
- Cross-Training: Incorporating low-impact activities such as swimming or cycling can help maintain cardiovascular fitness while giving the legs a break from high-impact stress.
Footwear
- Proper Cushioning: While dealing with shin splints it can sometimes be helpful to wear more cushioned shoes, decreasing impact forces into the legs.
- Replacing Worn-Out Shoes: Regularly replacing athletic shoes that show signs of wear can help maintain proper support and reduce the risk of shin splints.
Addressing Biomechanical Issues
- Gait Analysis: Consulting with a physical therapist or specialist to analyze and correct gait abnormalities can reduce stress on the tibia and prevent shin splints.
- Tips for improving gait: Increase cadence (reach for between 160-180bpm). Focus on “quiet feet” for softer strides.
Effective Exercises and Treatments
While prevention is crucial, it’s also important to know how to manage shin splints if they occur. Here are some of the most effective exercises and treatments based on current research.
Strengthening Exercises
Strengthening the muscles of the lower leg can help reduce stress on the tibia and improve overall stability.
Calf Raises
Calf raises are an effective exercise to strengthen the calf muscles, which play a significant role in absorbing impact during physical activities.
- Stand with your feet shoulder-width apart, holding onto a stable surface for balance.
- Slowly rise onto your toes, lifting your heels off the ground.
- Hold for a few seconds, then slowly lower your heels back to the ground.
- Repeat for 3 sets of 15-20 repetitions.
Tibialis Anterior Strengthening
Toe raises specifically target the tibialis anterior muscle, which runs along the front of the shin and can help alleviate shin pain.
- Sit on a chair or lean against a wall with your feet flat on the ground.
- Lift your toes towards your shins, keeping your heels on the ground.
- Hold for a few seconds, then lower your toes back to the ground.
Stretching and Flexibility Exercises
Maintaining flexibility in the lower leg muscles can help reduce tension on the tibia and prevent shin splints.
Gastrocnemius and Soleus Stretching
Calf stretches are essential for maintaining flexibility in the gastrocnemius and soleus muscles.
- Stand facing a wall with one foot in front of the other.
- Keep your back leg straight and heel on the ground while bending your front knee.
- Lean towards the wall until you feel a stretch in the calf of the back leg.
- Hold for 60 seconds, then switch legs and repeat.
Shin Stretch
Shin stretches help maintain flexibility in the muscles along the front of the shin.
- Sit on your heels with your toes pointed back.
- Gently lean backward to stretch the muscles along the front of your shins.
- Hold for 60 seconds, then release.
Conclusion
Shin splints, or medial tibial stress syndrome, can be a painful and debilitating condition for athletes and active individuals. Understanding the pathology, recognizing the risk factors, and implementing effective prevention strategies can significantly reduce the likelihood of developing shin splints. Additionally, incorporating targeted strengthening and stretching exercises can help manage and alleviate symptoms, allowing individuals to return to their activities pain-free.
By taking a proactive approach to training, footwear, and biomechanical issues, athletes can minimize their risk of shin splints and continue to enjoy their physical activities. If shin splints do occur, early intervention with appropriate exercises and treatments can help speed up recovery and prevent future occurrences.
If you’re struggling with a current running related injury that is holding you back from participating in the activities you love, don’t wait! Contact us today to get custom treatment and a plan tailored to your needs, designed to help you reach your goals.
