Shin Splints – surely that is just something runners get?

True – shin splints are often common in runners, dancers, gymnasts as they are doing repetitive movements usually on unforgiving surfaces, but anyone who has pain in the front part of their leg may be experiencing shin splints.

The term ‘shin splints’ is more officially known as Medial Tibial Stress Syndrome and refers to pain in the shin (tibia – large bone) area of your lower leg.

It occurs as already mentioned in athletes who have usually increased their training intensity or changed their routine but it can occur due to overwork in the muscles, tendons, ligaments and bones so any increased activity can lead to the condition.

Symptoms

You may feel tenderness, soreness, a dull ache or pain along the side of your shinbone, during or shortly after exercise and you may even experience mild swelling in the area.

If you don’t do something about it though it could lead to more serious issues such as stress fractures which take a long time to heal so don’t put off treating it if you are concerned.

Causes

• Check your footwear – worn out trainers, high heels with wear and tear (not from my experience but my wife), lack of support – can all cause issues.
• Increased intensity or time on your feet, change in routine (decide to do 100 squats a day because facebook told you to?)
• Uneven terrain on your Sunday afternoon stroll
• Flat Feet, High arches
• Poor running technique
• General overwork

Treatment

• Reduce the workload – if you notice a certain activity causes more pain in the shin, then stop.
• Ice – personally I would ice the painful area immediately and try and treat it 3x a day at least. Ice acts as an analgesic (pain killer) but it will also help reduce any swelling in the area.
• It has been said over the counter pain medication such as ibuprofen gel may help – I would recommend you speak to your medical professional before taking any medication.
• Deep tissue massage, this will release any tension in the surrounding muscles, help with circulation and relax you (aid the healing process) as well as many other benefits 😉
• Taping – jury still out but it isn’t going to hurt (until I remove the tape later – the  perils of hairy legs).

Prevention

• Regular massage
• Avoid overuse
• Warm up, Cool down and stretch
• Correct footwear (new excuse to buy some new shoes and blame me)
• Gait analysis to check running or walking form, flat feet, high arches etc
• Lessen the impact (run on trails occasionally rather than treadmills or paved roads) – this also adds strength.
• Strength work – such as circuits classes, lunges, squats – in moderation!

What to do if the pain gets worse?

If you are still struggling after a week after resting and painkillers for example or experience any neuromuscular problems (constant pins and needles, coldness etc), pain is getting worse – seek medical advice as soon as possible, 

This is only an overview and based on my current experience where I am currently treating myself for shin splints – I just need to resist racing a 10 miler on Sunday and take my own advice.

If you think you are suffering from shin splints then please get in touch and I will be happy to discuss

Thanks for reading.