Treating Shin Splints: Guide for Runners
Shin splints, also known as Medial Tibial Stress Syndrome is pain typically felt in the inner shin bone during runs or afterwards. It often affects runners, dancers, and individuals engaging in high-impact activities.
Stress Fracture or Shin Splint?
Stress fractures tend to worsen progressively during a run, causing increasing pain. If you press along your shin and feel a distinct, sharp pain in one specific spot, this is a common sign of a stress fracture.
One key difference between shin splints and stress fractures is how the pain behaves throughout the day. Stress fractures often feel better in the morning after a night of rest, whereas shin splints tend to feel worse in the morning due to tightness in the surrounding soft tissues.
Pain from Medial Tibial Stress syndrome (Shin Splint) is usually most intense at the beginning of a run but often eases or even disappears as the muscles warm up and loosen.
Recognising these differences can help distinguish between shin splints and a stress fracture. If you suspect a stress fracture, it's important to see a doctor or physiotherapist and get an X-ray.
Causes of Shin Splints
Shin splints typically develop due to repetitive stress on the tibia and surrounding muscles. Some of the primary causes include:
Overuse and Increased Activity: A sudden increase in physical activity, such as running longer distances or exercising on hard surfaces, can overload the shinbone and surrounding tissues.
Poor Footwear: Worn-out or unsupportive shoes can fail to absorb shock properly, increasing stress on the lower leg.
Flat Feet or High Arches: Biomechanical issues, such as flat feet or improper foot alignment, can alter the way force is distributed, leading to increased strain on the shins.
Improper Training Techniques: Running with poor form, inadequate warm-ups, or neglecting strength training can contribute to shin splints.
Muscle Imbalances: Weak calf muscles or tight anterior tibialis muscles can create additional strain on the shinbone.
Preventing shin splints involves proper training, footwear, and conditioning. Some effective strategies include:
Gradual Progression: Increase training intensity and duration gradually to allow muscles and bones to adapt.
Proper Footwear: Invest in well-cushioned, supportive shoes designed for your foot type and replace them regularly.
Strength and Flexibility Exercises: Strengthening the calves, ankles, and core muscles, along with stretching the shins and calves, can enhance stability and reduce strain.
Good Running Form: Maintain a midfoot strike and avoid excessive heel-striking to minimize impact on the tibia.
