Shin Splint Symptoms and Causes
What are shin splints?
Shin splints or Medial tibial stress syndrome is caused when there is repetitive loading like running or jumping which causes overuse of the muscles that flex your foot and toes causing pain on the inside of your shin bone between the knee and the ankle. It is often tender when you touch it and can be quite painful during sports and activities. There is an incidence rate of 4-9% in the general population, with increased incidence in runners, dancers, and other athletes.
What causes them?
Shin splints are often caused by common training errors causing your body to be overloaded. This means you may have run too much or run too fast. Changes in your training program with distance, intensity and duration may be a factor. Shoes that are older or with poor absorption, or even changing what type of surface you are exercising on can exacerbate them too. Typically, harder, and more uneven surfaces can cause shin splints.
There can also be other biomechanical causes like the arch of your foot (Flat feet or high arch), overpronation of the foot, muscle weakness in your legs and core, and possibly uneven leg length. Women and those who are overweight also have an increased risk for shin splints.
What are the symptoms?
Generally, symptoms include dull pain on the inside of your shin bone (Approximately less than 5cm in size) that is worse on the moment of contact with your foot and the ground. It can be tender to touch and sore for a couple days after the aggravating activity. There may be some swelling present.
At first, you will likely only feel pain at the beginning of your workout and in the cool down. As it gets worse, you may feel it during the exercises and even hours or days after you completed the aggravating activity. It is important to consult a physiotherapist when the pain worsens to determine if it is a shin splint as it could also possibly indicate a stress fracture or incomplete break in the bone. A stress fracture typically has a definite spot of sharp pain and typically feels better in the morning as the bone has rested all night. Shin splints tend to feel worse in the morning as the tissues have tightened up.
How can they be treated?
In the acute phase of injury, it is important to rest from the painful activity for a couple of days/weeks. You can take OTC medication per the advice of your GP/pharmacist, use an ice pack for 15-20min with a tea towel to protect the skin and checking it regularly, or analgesic gels.
A physiotherapist would be able to advise you on these and provide soft tissue mobilisation, taping, and manual therapy to improve symptoms. They may also start you on gentle stretches and ankle and foot mobility work. They can also refer you on to your GP or a consultant if further testing is required.
In the subacute phase, it is important to determine and mitigate the causes of the shin splint to prevent it again. This can include a gradual return to sport programs focused on intensity, duration, and distance. We can aid in correcting gait and other functional problems. This may include glute, leg, and core strengthening programs, stretching, balance work, and proprioception. They can also provide recommendation on good footwear for running, and help fit orthotics or insoles as needed. Source
Here at Ballsbridge Physiotherapy in Dublin 4, we can help you identify your shin splints. decrease the pain and symptoms you are dealing with, and identify the factors causing it and prevent them from happening again. We will complete an extensive evaluation to help determine the cause and provide you with a personalised program and treatment plan to get you back on your feet for all your activities. Call or book online with us today!