How to Heal Shin Splints
Shin splints are one of the most common athletic injuries. A shin splint is an inflammatory condition of the shinbone that causes tenderness in the bones and muscles of the lower leg. An overuse injury, shin splints often occur due to repetitive force on the shinbone and muscles in athletes that recently started their sports season or suddenly increased the intensity and frequency of their workouts. Physical therapists work with athletes to safely address shin splints and strengthen muscle imbalances that may have contributed to the injury.
What are Shin Splints?
Shin splints, or medial tibial stress syndrome (MTSS), develop when too much stress is placed on the tibia (shinbone) and the muscles that attach to the tibia, causing the muscles to strain where they connect to the bone. The muscles can also develop microtears due to overuse. Athletes with shin splints feel pain in the middle or bottom third of the inside of the shin. The pain can be sharp to touch or ache during or after exercise.
Shin splints commonly happen when an athlete first starts the sports season or when they have recently increased the duration, frequency, or intensity of their workouts. It may also occur in sports where sudden stops and starts are required, placing additional stress on the tibia and supporting muscles. The repetitive pounding and stress on muscles, tendons, and bone tissues of the lower leg can cause recurring trauma, pain, and inflammation that results in shin splints if the athlete is not properly and gradually trained to sustain these forces over the course of the season.
Risk factors for shin splints include:
Athletics that require repetitive jumping, running, and stopping and starting
Excessive hip motion
Imbalance between calf and front leg muscle strength
Flattening of the arch of the foot when standing, walking, or running
Previous running injury that results in compensatory patterns and poor running form
Switching from soft running surfaces to hard surfaces
Dramatic change in routine, increased intensity and frequency of workouts, or training too heavily too soon
Improper footwear, such as worn out running shoes or shoes that do not meet needs of foot mechanics
Healing Shin Splints
When an athlete begins to experience shin pain, it’s important to take a break from the aggravating activity. If pain persists, consult with a physical therapist for a comprehensive injury evaluation.
Physical therapy treatment includes:
Manual therapy to reduce pain
Gait analysis and running mechanic instruction
Modified training program to aid athlete in gradually increasing activity to lessen stress on and build strength in the shin area
Modified take-off and landing techniques for jumping athletes
Stretching and strengthening exercises for muscles of the lower leg and hip to reduce stress on lower leg
Cross training activities to condition the muscles without additional stress, such as using a stationary bike or aquatic therapy exercise
Orthotics or shoe inserts to support the arch of the foot
Prevention of Shin Splints
Though a common athletic injury, shin splints can be avoided with proper training, athletic equipment, and a comprehensive exercise program.
To prevent future shin splints:
Have an annual functional fitness exam for strength, flexibility, mobility, and sport-specific analysis
Dynamic stretching before exercise and static stretching after exercise
Strength and endurance exercises for the foot, hip, and pelvic muscles
Develop a training program when beginning or increasing an exercise program for a gradual 10% intensity increase each week
Wear appropriate, supportive footwear
Engage in cross-training
Exercise on softer, more pliable surfaces when possible
