What Are Shin Splints? Cause, Symptoms and How To Prevent?

March 22, 2021

Shin splint is a common exercise-related problem. It not only hurts but also reduces your performance. Let’s research everything about shin splints.

The medical definition of shin splints

An inflammatory condition of the front part of the tibia (the big bone in the lower leg) that results from overuse, as, for example, from running too much on hard roads or sidewalks. Shin splints are due to injury to the posterior peroneal tendon, ligaments, and adjacent tissues in the front (anterior) of the leg.

The pain from shin splints is usually noticed early in exercise, then it lessens, and then it reappears later, during running or other activity. Characteristically, the pain is dull at first but intensifies with continuing trauma. Treatment involves a multifaceted approach of ‘relative rest’ and stretching exercises to restore the person to a pain-free state.

Cause

In general, shin splints develop when the muscle and bone tissue (periosteum) in the leg become overworked by repetitive activity.

Shin splints often occur after sudden changes in physical activity. These can be changes in frequency, such as increasing the number of days you exercise each week. Changes in duration and intensity, such as running longer distances or on hills, can also cause shin splints.

Other factors that contribute to shin splints include:

Having flat feet or abnormally rigid arches
Exercising with improper or worn-out footwear
Runners are at the highest risk for developing shin splints. Besides, dancers and military recruits are two other groups frequently diagnosed with the condition.

Symptoms

People with shin splints will experience some of the following symptoms:

a dull ache in the front part of the lower leg
pain that develops during exercise
pain on either side of the shin bone
muscle pain
pain along the inner part of the lower leg
tenderness or soreness along the inner part of the lower leg
swelling in the lower leg (usually mild, if present)
numbness and weakness in the feet

See your doctor if your shin splints don’t respond to common treatment methods or if you’re experiencing any of the following symptoms:

severe pain in your shin after a fall or accident
a shin that feels hot
a shin that’s visibly swollen
pain in your shins even when you’re resting

Treatment for shin splints

Nonsurgical Treatment

- Rest

Because shin splints are typically caused by overuse, standard treatment includes several weeks of rest from the activity that caused the pain. Lower impact types of aerobic activity can be substituted during your recovery, such as swimming, using a stationary bike, or an elliptical trainer.

- Nonsteroidal anti-inflammatory medicines

Drugs like ibuprofen, aspirin, and naproxen reduce pain and swelling.

- Ice

Use cold packs for 20 minutes at a time, several times a day. Do not apply ice directly to the skin.

- Compression

Wearing an elastic compression bandage may prevent additional swelling.

- Flexibility exercises

Stretching your lower leg muscles may make your shins feel better.

- Supportive shoes

Wearing shoes with good cushioning during daily activities will help reduce stress in your shins.

- Orthotics

People who have flat feet or recurrent problems with shin splints may benefit from orthotics. Shoe inserts can help align and stabilize your foot and ankle, taking stress off of your lower leg. Orthotics can be custom-made for your foot, or purchased “off the shelf.”

- Return to exercise

Shin splints usually resolve with rest and the simple treatments described above. Before returning to exercise, you should be pain-free for at least 2 weeks. However, when you return to exercise, it must be at a lower level of intensity. You should not be exercising as often as you did before, or for the same length of time.

Be sure to warm up and stretch thoroughly before you exercise. Increase training slowly. If you start to feel the same pain, stop exercising immediately. Use a cold pack and rest for a day or two. Return to training again at a lower level of intensity. Increase training even more slowly than before.

Surgical Treatment

Very few people need surgery for shin splints. Surgery has been done in very severe cases that do not respond to nonsurgical treatment. It is not clear how effective surgery is, however.

Who is at risk?

Various activities and physical attributes can put you at risk of getting shin splints. Risk factors include:

an anatomical abnormality (such as flat foot syndrome)
muscle weakness in the thighs or buttocks
lack of flexibility
improper training techniques
running downhill
run on a slanted surface or uneven terrain or on hard surfaces like concrete
using inappropriate or worn-out shoes for running or working out
participating in sports that have fast stops and starts (like soccer or downhill skiing)

Shin splints are also more likely to occur when your leg muscles and tendons are tired. Women, people with flat feet or rigid arches, athletes, military recruits, and dancers all have an increased likelihood of developing this problem.

How to avoid shin splints?

There are things you can do to prevent shin splints.

Wear a proper fitting athletic shoe

To get your feet fit, define the shape of your feet. Wet your feet with white or colored water to make it easier for you to step onto your face. You can take advantage of the foundation of your house (plain color) or white paper, cardboard, … to put your feet up to check.

- If you have flat feet, you will see the impression of your entire foot on the paper.
- If you have high arches, you will only see your ball and heels.

When shopping, look for sneakers that match your specific foot style. Of course, shoe size is also an equally important factor. Try buying shoes in the afternoon for the most comfortable shoe size.
Also, make sure you wear properly designed shoes. You know, running shoes come in many varieties. They are even designed for each terrain, or for each type of sport. You should get to know your training plan carefully and choose the right sneakers.

Slowly build your fitness level

As we mentioned above, overtraining in the first place does not help you get better results, but it can also cause unnecessary damage. Increase the duration, intensity, and frequency of your exercise regimen gradually.

Cross-train

Cross-training is a term that only performs a number of different exercises to support the main form of training, and is related to the main form of training. Try to alternate running with lower impact sports like swimming or cycling.

Barefoot running

In recent years, barefoot running has gained popularity. Many people claim it has helped to resolve shin splints. Some research indicates that barefoot running spreads out impact stresses among muscles so that no area is overloaded. However, there is no clear evidence that barefoot running reduces the risk for any injury.

Because shin splints are pathological, if it does not improve after rest and other methods above, you should go to see a doctor for the right treatment. Good health!

WellTraining