Shin Splints
What are shin splints?
Pain along the shinbone; the tibia. The pain is caused by inflammation of the muscles and tendons around the tibia. Pain typically occurs along the inner border of the tibia, where muscles attach to the bone.
There can be 2 different types of shin splints, as seen in the picture below. Pain located on the outer front portion of the lower leg is called anterior shin splints. Pain located on the back inside of the lower leg is called posterior shin splints.
Pain along the shinbone; the tibia. The pain is caused by inflammation of the muscles and tendons around the tibia. Pain typically occurs along the inner border of the tibia, where muscles attach to the bone.
There can be 2 different types of shin splints, as seen in the picture below. Pain located on the outer front portion of the lower leg is called anterior shin splints. Pain located on the back inside of the lower leg is called posterior shin splints.
Signs and symptoms
-A dull aching pain over the lower half of the shin.
-Shin pain when pointing the foot/toes.
-Pain that worsens during or immediately after physical activities (i.e. running) but resolves with rest.
-Pain with firm palpation of the inner border of the shin bone, particularly along the lower third of the bone.
-Swelling of the shin muscles.
-A dull aching pain over the lower half of the shin.
-Shin pain when pointing the foot/toes.
-Pain that worsens during or immediately after physical activities (i.e. running) but resolves with rest.
-Pain with firm palpation of the inner border of the shin bone, particularly along the lower third of the bone.
-Swelling of the shin muscles.
Common causes
1. Activities that involve excessive running, walking and/or jumping. I.e. people starting learn to run programs or joining a fitness class for the first time.
2. Training errors such as:
o A sudden increase in distance, speed or frequency.
o A sudden change in running/playing surface, especially when the surface is hard.
o A sudden change in footwear.
3. Weakness in the muscles along the front of the shin.
4. Tightness in the calf muscles.
5. Poor running mechanics; i.e. heel striking.
6. Poor footwear during physical activity: i.e. shoes that are too big or shoes that have very little support.
1. Activities that involve excessive running, walking and/or jumping. I.e. people starting learn to run programs or joining a fitness class for the first time.
2. Training errors such as:
o A sudden increase in distance, speed or frequency.
o A sudden change in running/playing surface, especially when the surface is hard.
o A sudden change in footwear.
3. Weakness in the muscles along the front of the shin.
4. Tightness in the calf muscles.
5. Poor running mechanics; i.e. heel striking.
6. Poor footwear during physical activity: i.e. shoes that are too big or shoes that have very little support.
Treatment
Rest: For at least 2 weeks! There is no quick fix when it comes to shin splints. You cannot make the pain/inflammation go away if you do not stop running/jumping/hopping/etc.
Ice: Every 2 hours for 20 minutes. A bag of frozen peas works great.
Proper Progression in to Exercise: Shin splints mean you did something too fast, too soon. For example, you may have progressed your running distance too quickly or you may have started an exercise class and pushed yourself too much. Rest until your shin pain resolves, then very slowly progress back in to your physical activity. Progress your running distance more gradually, take it easy at your first few fitness classes, etc. Listen to your body. As soon as you start to feel your shin pain come back you need to stop. Pushing through pain is never the answer.
Appropriate warm up: Always warm your muscles before playing sports/running by speed walking or jogging lightly.
Stretching: Perform stretching exercises daily and always after running/sports. Hold for 30 seconds. Repeat 3 times.
Strengthening exercises: To help strengthen the weak muscle of the front of the leg.
Picture 1: Walk on your heels for 10 steps. Rest. Repeat 3 times.
Picture 2: You need a resistance band! Tie around your foot and get someone to hold the opposite end or tie it to something. Pull your toes towards your shin against the resistance, then slowly point your foot. Repeat 10 times and do 3 sets.
Do both of these exercises twice daily.
Roll out the muscle belly on front of your shin using a rolling pin! Do this before running/sports. Make sure to avoid rolling the pin over your bone! Just roll out the muscle.