Causes, Treatment and Prevention of Shin Splints

What Are "Shin Splints"

Shin soreness is commonly known as ’shin splints ‘ and refers to the pain or discomfort over the front of the lower leg. The pain may also be felt along or between the two bones and may involve bone, tendon or a combination of these.

Shin Splints are an overuse injury in which the body does not adapt to the repeated stress causing minute injuries to the soft tissues or to the bone, similar to a stress facture. This soft tissue injury leads to inflammation, which is the body’s response to injury. The inflammation causes pain and swelling at the injury site.

Causes of Shin Splints

Footwear – may be inappropriate for activity or individual foot
Sudden changes in training habits (distance, speed, surface)
Malalignment of foot and/or lower leg
Lack of conditioning
Weak or flat longitudinal arch of foot
Running on slopes
‘tight’ Achilles tendon

Treatment of Shin Splints

Immediate Care

The goal of immediate care is to reduce the inflammation:

Ice massage the complete area for 15 – 20 minutes or wrap on an ice pack using an elastic non-adhesive bandage.
Anti – inflammatory medication may be prescribed by your doctor

Longer Term Care

The goals of treatment are to reduce inflammation, remove the cause and allow a return to full activity safely, without a return of the injury.Treatment may include :

Physiotherapy, which may include ice, ultrasound, electrical stimulation and exercise
Anti-inflammatory medication
Modification of activity
Orthotics or change of shoes

Prevention

Shin soreness can be prevented. However, if you have had shin soreness and then fully rehabilitated, it is possible to prevent them from recurring

1. a warm-up (including stretching) and warm-down ( including stretching) for all activity.

2. Strength program - (Improve muscle imbalance)

3. Stretching program each day regardless of activity

4. Improved training to include gradual changes in distance, speed or surfaces rather  than sudden changes.

5. Proper footwear - Get your footwear fitted by a specialist

6. Taping