Shin splints are a common condition that affects athletes, runners, and active individuals, causing pain along the shinbone (tibia). This discomfort can range from mild to severe and can interfere with daily activities or exercise routines. Understanding the causes, symptoms, and treatments for shin splints can help prevent and manage this painful condition.
What Are Shin Splints?
Shin splints, medically known as medial tibial stress syndrome (MTSS), occur when the muscles, tendons, and bone tissue around the shinbone become inflamed due to repetitive stress. It is a common overuse injury, particularly among runners, dancers, and individuals who engage in high-impact activities.
Why Do You Get Shin Splints?
Shin splints develop due to excessive stress on the shinbone and the tissues attaching muscles to the bone. Several factors contribute to this condition, including:
- Overuse or Sudden Increase in Activity – A rapid increase in exercise intensity, frequency, or duration can strain the shinbone and surrounding muscles.
- Improper Footwear – Worn-out or unsupportive shoes can fail to absorb shock properly, increasing stress on the lower legs.
- Flat Feet or High Arches – Poor foot mechanics can lead to excessive strain on the shinbone.
- Running on Hard or Uneven Surfaces – Concrete or uneven terrain can increase the impact on your shins.
- Weak Muscles and Poor Flexibility – Weak calves or tight Achilles tendons can contribute to the development of shin splints.
Symptoms of Shin Splints
Individuals with shin splints may experience:
- A dull, aching pain along the front of the shin
- Pain that worsens with activity and improves with rest
- Tenderness or soreness along the inner shin
- Mild swelling in the lower leg
- Pain that persists even after stopping activity if left untreated
How to Treat Shin Splints
If you’re experiencing shin splints, taking steps to manage the condition can help speed up recovery and prevent future occurrences.
1. Rest and Ice
- Reduce activity levels and avoid high-impact exercises that worsen the pain.
- Apply ice packs to the affected area for 15-20 minutes several times a day to reduce inflammation.
2. Wear Proper Footwear
- Invest in well-cushioned, supportive shoes that fit your foot type.
- Consider orthotics if you have flat feet or other biomechanical issues.
3. Strengthen and Stretch
- Strengthening exercises for the calves, ankles, and lower legs can improve stability.
- Stretching the Achilles tendon and calf muscles can relieve tension and improve flexibility.
4. Modify Training Routine
- Gradually increase exercise intensity rather than making sudden changes.
- Cross-train with low-impact activities like swimming or cycling to reduce stress on the shins.
5. Consider Physical Therapy
- A physical therapist can provide targeted exercises, stretching routines, and gait analysis to address any biomechanical issues.
When to See a Podiatrist
If shin splints persist despite rest and home treatments, or if the pain is severe and localized, it’s important to seek professional care. A podiatrist can assess your condition, rule out stress fractures or other underlying issues, and develop a customized treatment plan.
Shin splints can be a frustrating and painful condition, but with proper care, they are manageable and preventable. By wearing supportive footwear, stretching regularly, and listening to your body’s limits, you can reduce the risk of shin splints and stay active without pain. If you’re struggling with persistent shin pain, schedule an appointment with our office in Bozeman, Montana. We’re here to help keep you moving pain-free!