Shin splits is a layman term that usually refers to medial tibial stress syndrome. Considering how common and well known shin splits are, the exact mechanism of them remain unclear. The tibia bone itself will show signs of inflammation and the tibialis anterior, the muscle closest to the tibia, can also become hypertonic and even hypertrophic (very tight and bigger). The reasons as to why shin splits occur are clearer, excessive amount of stress and impact thought the tibia bone through activities like running or sports which have a lot of running in a start and stop fashion (football and rugby for example). Other reasons may also include repeated shock to the tibia bone itself such as in contact sports.
Symptoms:
Symptoms typically experienced are;
- Sharp Pain down the front of the shins when exercising especially running
- Tenderness on palpation of the shins
- Dull ache in shins while resting after exercise
- Pain that improves with rest
Causes:
- High impact activity and sports can bring on inflammation and tightness to the shin muscles.
- Inadequate stretching of the lower leg muscles before and after doing activity
- Improper footwear that does not support the arch of your foot
- Biomechanical issues such as flat feet or overpronation (foot rolling inwards) of the feet can lead to shin splints
- Training or running on hard surfaces or terrain
The following at home treatments might help alleviate some of the symptoms:
- When going through a painful episode, icing your shins for 10 min every 2 to 3h would be great at diminishing the inflammation and ease the healing process
- Non steroid anti-inflam
- matory will also help recovery when taken 400-600 mg for a week 48h after the painful episode
- If the problem ever becomes chronic then foam rolling your tibialis anterior (your shin muscle just on the outside of your shin) every other day for 1-2 min will help break down the tight tissues aggravating your shin splits episodes
- Reducing stress on the tibia by limiting any high shock activity will be important during the recovery period
- Generally improving walking mechanics through insoles (orthotics) and increasing ankle range of motion
Consulting a medical professional:
Here at Osteopathic Consultancy, we will take a detailed case history of all previous injuries and lifestyle to make sure we have all the information to find out the cause of your pain. We will also do a thorough examination of joints and muscles to provide a clinical diagnosis. Once we have our diagnosis, we will aim to treat the root cause of your pain with manual therapy so that not only will you alleviate you pain in the short term but also prevent the problem coming back in the long-term with rehab and strengthening exercises and get you back doing the activities you love.
Prevention:
A gradual return to activity to reduce repetitive stress on shin bones
Proper warm-up this ensures the muscles causing the pain to have a decreased chance of inflammation after activity
Importance of footwear- trainers with good arch and ankle support will reduce the likelihood of the pain returning.
Cross training- integrating g activity such as swimming or cycling to reduce high impact activities of the shins
Conclusion:
In conclusion, understanding and managing shin splints require a multifaceted approach that addresses various contributing factors. Whether you’re an athlete, a fitness enthusiast, or someone experiencing shin pain during daily activities, taking proactive steps can make a significant difference in your recovery and prevention efforts.