Shin Splints
Shin splints, also known as Medial Tibial Stress Syndrome, (MTSS), is a general term used to describe exercise-induced pain in the front of the lower legs or shins.
The pain may present initially as a dull aching pain, it is felt along the shin bone (tibia) and can often be felt during or after strenuous activity, for example running or sports with sudden stops and starts e.g. tennis. If you continue to exercise with the pain it may worsen to the extent that you need to stop the exercise.
The exact cause of shin splints is unknown but there are thought to be a number of predisposing factors, these are:
- Flat feet or your feet roll inwards as this puts more pressure on the lower legs.
- Weak ankles, tight Achilles tendons or calf muscles.
- Run in poor fitting or worn out trainers.
- Run on hard surfaces.
- Increase training regime at a rapid pace.
The pain associated with shin splints occurs where the soleus calf muscle joins the outer aspect of the tibia. With repetitive stress or sudden increase in intensity of training, the impact forces the soleus muscle and causes the tibia bone to repeatedly bend. The impact is made worse by running uphill,downhil lor on uneven or hard terrain. Improper footwear can also be a contributing factor as this may cause the foot to roll excessively when it hits the ground.
Muscle imbalance, including weak core muscles and tightness of the lower leg and foot may increase the possibility of shin splints.
Self-Care:
You should stop the activity that is causing the shin pain for at least two weeks. This will hopefuly allow the pain to reduce. During this time you can continue to do low impact activities such as cycling and swimming.Once you return to running ensure that your footwear is supportive.There are many running stores that will advise you on the correct footwear.
Pain relief:
Apply an ice pack to your shin for 10 minutes every 2-3 hours for the first 2 days.
Over the counter pain killers such as Paracetomol or Ibuprofen may help relieve pain and inflamation.
Physiotherapy:
To book a thorough physiotherapy assessment either email us or book online via our website, or call 020 8542 7788. The physiotherapist can then guide you through the correct rehabilitation which may include stretching of your calf muscles and the front of your leg, combined with any other appropriate treatment.
References
Shin Splints
The Guardian 18th February 2014
NHS Choices
MedicineNet.com
Sources