What Are Shin Splints?

Medial tibial stress syndrome or shin splints, is the term used for lower leg pain that occurs below the knee over the anterior portion of the tibia/leg. Shin splints are very common, especially in runners, tennis players, dancers and other athletes. They develop after hard exercise, sports, or repetitive activity. Shin splints cause pain on the front or outside of the shins or on the inside of the lower leg above the ankle. Commonly be felt on the inner lower part of your leg or front of your shin bone. The pain can range from mild to severe, and your shin bone may be tender or sore to the touch. Another common symptom is swelling in the lower leg. When shin splints first develop, the pain may stop after exercising. As time goes on and proper treatment isn’t allowed, the pain may become continuous and can lead to a stress reaction or fracture.

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Shin splints often result from excessive force on the bone and the resulting pain is due to tissues attaching the shinbone to the muscles surrounding it. This causes the muscles to swell, leading to pain and inflammation. Below are some of the common causes of shin splints.

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There are various reasons why a person can get shin splints, some of the common ones are as follows –

  • If you are a runner, dancer or a regular gym person, suddenly increasing the duration, frequency, or intensity of exercise can make you more susceptible to shin splints. In addition, training on uneven or hard terrain, like hills and hard surfaces, can increase a person’s risk of developing shin splints.
  • Also, if the body is not given enough time to rest, the constant pounding can cause minute cracks or stress fractures in the tibia, which can then result in a complete fracture.
  • Improper footwear or shoes also cause shin splints. When someone has a flat feet or high arches can increase the likelihood of developing shin splints, especially when they don’t use any corrective insoles.
  • In activities like running or dancing the lower limb muscles especially the buttock, quads and calf muscles need to be of adequate strength to bear the maximum load. When inadequate, there is excessive force on the shin muscles that are underdeveloped can increase the chance of developing shin splints.

Anyone with underlying vitamin D deficiency, an eating disorder or loss of normal menses (periods), people with osteopenia or osteoporosis who may already have weaker bones are also prone to shin splints.

How physical therapy can help you

Shin splints aren’t permanent. You should be able to ease pain from shin splints with rest, changing the amount of exercise you’re doing and making sure to wear supportive footwear. If your shin splints don’t go away over a long period of time, see your healthcare provider. You may need to be tested for stress fractures or other conditions that could be causing the pain.

Healthcare providers will diagnose shin splints by learning your medical history and doing a physical exam. Your provider will look at how you walk and examine your lower leg, ankle and foot. Standing on the painful leg or hopping on that leg may help to diagnose shin splints or a stress fracture.

To rule out a stress fracture, your provider will first order an X-ray. But if your provider is concerned, they may then order a magnetic resonance imaging (MRI) scan or bone scan, especially to view stress fractures.

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Most people who have shin splints recover after taking time off from sports and activities. Shin splints often go away once your legs have had time to heal, usually in 3-4 weeks. Most people can resume an exercise program after their legs have healed. However, it takes longer to recover from a stress fracture, so it’s best to treat shin splints early.

Once you are diagnosed with shin splint the following steps can help you in faster recovery:

  • Rest for a few weeks. Take a break from sports, running and other activities to give your muscles and bones a chance to recover.
  • Apply an ice pack to your shins every 10 mins, three to four times a day, for a few days. Ice helps relieve the swelling and pain of shin splints.
  • Pain relievers and anti-inflammatory medicines as provided by the health provider. A vitamin D3 supplement if it is insufficient or as advised by your health provider.
  • Gentle stretching and flexing your lower leg muscles may be helpful.
  • When you do become active again, start slowly. Increase your activities gradually to reduce the risk of shin splints returning.
  • Supportive shoes and shoe insoles especially for people who have flat feet, shoe inserts (orthotics) can be effective at relieving the pain of shin splints. Orthotics support your arches and reduce stress on the muscles and bones in your lower legs.

Physical therapy can help you get moving again by strengthening your buttocks, quadriceps and calf muscles and reducing your chance of excessive loading and repeated injury to the shin.