Shin splints or medial tibial stress syndrome (MTSS) is a condition that results in pain on the inside or to the front of the shin bone (tibia). Shin splints are extremely common among athletes who do large volumes of running or jumping (ie. runners, dancers, basketball players and gymnasts). Let’s take a look at what causes shin splints and what you can do to prevent them.
What Causes Shin Splints
Shin splints are considered to be a repetitive strain injury (RSI) and develop due to excessive stress on the tibia. If the muscles that attach to the tibia bone (ie. tibialis muscle, soleus muscle and the flexor digitorum longus muscle) become overworked or tight they can put strain on the tibia at the site where they attach. This places further strain on the tibia bone and if severe enough can cause tears in the muscle or stress fractures in the bone. Such stress can present as sharp pain when you touch a tender area, pain along the shin bone or muscles, numbness or weakness in the foot or can occur as a dull ache during or after exercise. If you experience any of these symptoms during exercise do not continue to train as this can result in further damage.
How to Prevent Shin Splints
Choose Appropriate Footwear
Insure you have well fitted shoes suitable for the activity you are doing. If you are doing high impact activity like running or jumping your shoe should have arch support and be able to absorb shock. People with flat feet or who overpronate (feet that role inwards) are at greater risk of shin splints so may benefit from the extra support orthotics can provide. Try talking to your podiatrist to see if orthotics are suitable for you.
Start Easy and Progress Slowly
Shin splints frequently occur at the beginning of a training program or when the volume or intensity of training is increased too quickly. Building strength and endurance gradually allows your body time to adapt to the demands of your training. A personal trainer can help you to make the appropriate progressions with your program.
Maintain a Healthy Body Weight
Carrying extra body weight puts extra load on our bones, joints, muscles, ligaments and tendons. If you are overweight and participating in high impact activities your risk of getting shin splints will increase. If you are trying to lose weight modifying your program to be lower impact can limit the shock on your body and give you time to develop enough strength so you can increase intensity. Exercising on a softer surface will also help reduce the impact on your body.
Strengthen Your Muscles
Weak muscles in the foot, lower leg, upper leg, hips and torso can affect our body’s ability to absorb shock. Strengthening your muscles will enable them to withstand more stress or load without getting injured. Strong muscles also help to provide stability to our joints and skeletal system as we land and push off whilst running and jumping; this improves the efficiency of our movements and further reduces injury risk.
Warm Up and Cool Down
Completing a proper warm up helps our body to prepare for more intense forms of exercise. This limits the amount of shock on the body from sudden increases in intensity; instead it allows your body to ease into movement. Stretching after exercise can help to alleviate tightness in your muscles which boosts mobility and flexibility which in turn reduces your risk of getting shin splints.
Fortunately shin splints can be managed or prevented effectively with a few simple steps. If you know you are at high risk then plan ahead and take all the necessary precautions to limit excessive stress on your shins. If you have symptoms and have tried these steps then try consulting you physiotherapist or podiatrist for a more personalised treatment plan.
xx Tara
Have you ever had shin splints? What treatment worked best for you? Let me know in the comments section below. Looking for a trainer to help you with these steps?
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