What are Shin Splints?

Shin Splints Guide: Symptoms, Causes, and When to Seek Help

Shin splints, also called medial tibial stress syndrome, cause pain along the shinbone (tibia) due to repeated stress on the tendons, muscles, and bone tissue. It is a common condition among runners, athletes, dancers, and ones who engage in regular high-impact activities or sudden increases in the intensity of the workout.

The pain usually occurs on the inner side of the shin and worsens with activity. Common causes include improper footwear, flat feet, overpronation, and training on hard surfaces. Without proper rest and treatment, shin splints can lead to more severe conditions like stress fractures.

There are two main types of shin splints, based on which part of the shin is affected. Have a look:

1. Medial Tibial Stress Syndrome: This is the most common type of shin splint, which causes pain along the inner edge of the shinbone in the lower two-thirds.
2. Tibial Stress Syndrome: The other type is anterior tibial stress syndrome, where pain occurs along the front and outer edge of the shinbone.

Please note that shin splints are not a specific injury with distinct types. It is a general term for pain in the front of your lower legs from overuse or stress. The most common area for pain is on the inner side of the shins.

Common signs and symptoms of shin splints include:

● A dull ache or pain along the front of one or both shins.

● Tenderness in your shins when you touch them.

● Pain in your shins that worsens with exercise.

● Relief of shin pain when you rest.

● Mild swelling around your lower legs.

When you have shin splints, you might not feel pain all the time. You can only notice it when running or doing other activities that stress your shins. As the condition worsens, you may start to feel constant or recurring pain.

Common Causes of Shin Splints

Shin splints can occur due to repeated stress on the shinbone, caused by the constant pulling of muscles and connective tissues in the lower leg. Activities like running and jumping put frequent pressure on the bone, leading to inflammation and weakness. If the bone does not get adequate time to recover, the damage can worsen, resulting in intense pain.

Risk Factors of Shin Splints

Some people are more likely to develop shin splints than others. How you exercise can also increase the risk. Common risk factors for shin splints include:

• An increase in exercise intensity or amount suddenly
• The ankle is rolling inward too much when the foot lands. This especially happens to people with flat feet.
• People with flat feet and rigid or very high arches.
• Running on uneven or hard ground.
• Using shoes that do not provide enough support.
• Walking extreme distances.

Management and Treatment of Shin Splints

Shin splints often improve on their own in a few weeks, but you can take steps to heal faster:

• Rest your legs. You can still be active, but choose activities that will not make your shin splints worse, like swimming or biking.
• Ice your shins. Apply ice packs for 20 or 30 minutes multiple times a day for a few days or until the pain is gone.
• Use insoles or orthotics in your shoes. Shoe inserts, which can be custom-made or purchased, may help if you have flat feet or weak ankles.
• Using a compression bandage or sock can help reduce swelling and provide support.
• Replace your shoes. If your shoes lack enough support or are worn out, buy a new pair that will reduce stress on your shins. Ask your doctor or a sports medicine expert for advice on the best running shoes for shin splints.
• Take over-the-counter anti-inflammatory painkillers as prescribed by doctors if the pain or swelling persists.

Be sure to give the condition time to heal. Do not return to your regular exercise routine until you have been pain-free for 2 weeks or more. When you start exercising again, do so slowly. Remember to warm up before workouts and stretch afterwards. If the pain returns, stop the activity and rest.

When to Call a Doctor

Shin splints are usually not a serious problem. Call your doctor if:

• You feel pain for several weeks, even after resting, icing, and taking pain relievers.
• You are unsure if your pain is from shin splints.
• The swelling in your lower legs is getting worse.
• Your shin is red and feels warm to the touch.

Your doctor may take an X-ray or do other tests to check for a stress fracture. They will also examine you to make sure you do not have other issues, like tendonitis or compartment syndrome.