Shin splints, also known as medial tibial stress syndrome, is common injury found in runners. It relates to pain at the front of the shin bone (tibia).
You’re most likely to get shin splints if you run often. Likewise women are more likely to get it, along with those that are overweight.
Symptoms of Shin Splints
- The most common symptom being pain / tenderness along the front of the shin bone.
The pain can vary from a dull ache to a sharp pain and in some cases can be seen to get better during the course of your exercise.
- This pain may initially start only when you run, however it can continue once you’ve stopped running. If this is the case, it is advised that you visit your GP.
Causes of Shin Splints
- There is a common theme that you might be able to notice with running injuries – most are caused by overuse. In this case the muscle along the shins get stretched, hence causing the pain.
- If you increase the intensity of your exercise too soon.
- Using unsupportive shoes. Shoes should be replaced once they’ve travelled between 400-800km.
- Flat arches tend to contribute towards shin splints. Flat arches can cause overpronation of the ankle and has been found to be one of the most common factors that contribute towards shin splints. Overpronation is when your ankle rolls inwards when you walk or run due to collapsed arches.
- The incorrect running technique can cause shin splints. If you’re worried about this, you can get your gait analysed at a local running shop and they can give you tips on how to improve your running style. They can also make sure you’re wearing the right shoes for what you need.
Treatments of Shin Splints
- Stop running – let your legs rest! This is only until the pain has gone. Typically this can take 2-6 weeks depending on the severity of the injury.
- RICE…
- REST – Allow your body time to recover before going again.
- If the knee is swelling slightly, ICE gently for 20 mins 2-3 times a day
- Use straps, tapes or a knee brace to COMPRESS the knee. Knee braces are used to relieve the pain during the recovery period.
- ELEVATE your leg.
- Change the training program you’re on. We suggest introducing some cross training in low impact sports such as cycling or swimming.
- Replace your running shoes after they have travelled 400-800km
- Look into orthotics if you tend to have a habit of overpronation. Some have shock absorbing properties too which are recommended to decrease the impact on you.
- Stretch & strengthen your leg muscles. The stronger the better! Some examples of good exercises can be found below.
- Fire hydrants – Kneel on the floor on all fours. You then cock your left or right leg so that your thigh is left horizontal. Repeat the exercise for a set number of times. You can increase the intensity of this exercise by having exercise bands around your thighs.
- Single leg squats – Stand on one leg and lower your bottom to the ground in a squatting movement. Try to engage all of your muscles to ensure your body stays aligned.
- Split squat – Stand just in front of a chair, exercise bench or other similar object. Rest the foot on the object behind you with the sole of your foot facing the ceiling. Then lower yourself using your front leg. Repeat this for a set number of times. To increase the intensity of the exercise you can introduce weights by holding dumbbells in both hands.
- Strengthen you core muscles. This helps maintain balance and control whilst running.
- Side plank – Lie on the floor on your side with your feet stacked and your forearm on the ground. Then lift up your hips and knees from the ground so your body is in a straight line from your toes to your head. Hold this exercise for a set length of time.
- Sit ups – Start lying down on the floor with your knees bent and feet on the floor. Using your core muscles raise your upper body up to your knees to end with you sat up. Then use your core muscles again to lower your upper body to the floor. Repeat this exercise for a set number of times.
- Mountain climbers – Start in a high plank position, with your hands and feet on the floor and your arms and spine straight. Then bring your left or right knee up to your opposite elbow and back. Repeat this exercise a set number of times on each leg.
Prevention of Shin Splints
- Calf raises and dips – stand on a step at home with half of the foot overhanging the step. Lower the ankle to the floor, then raise it so that you are on your tip toes. Repeat for a set number of times.
- Continue doing stretch your calves
- One-legged standing. If you find it easy, try closing your eyes.
- Increase the amount you exercise 10% a week – don’t overdo it!
- Avoid running on hard surfaces such as roads and very uneven ground.
