What are Shin Splints?
Shin splints are also called medial tibial stress syndrome or stress fractures** and refer to pain and tenderness along or just behind the shinbone (tibia), the long bone in the front of your lower leg. When an individual participates in physical activity that places significant stress on the tibia, inflammation of the muscles, tendons and the thin layer of tissue covering the tibia (periosteum) can occur and causes pain.
**please see link for stress fractures
Common causes of shin splints include:
- Running in worn shoes
- Running downhill or on an uneven surface
- Dancing
- Flat feet or rigid arches, which increase stress on the lower leg muscles
- Participating in sports that require frequent start and stops such as soccer, tennis and basketball
- Suddenly increasing the intensity or duration of training
Symptoms: Pain or tenderness along or just behind the tibia.
Diagnosis: Your physician will take a detailed history including your symptoms and the correlation to the activities in which you participate and will do a thorough clinical examination. If appropriate, your physician may obtain a baseline x-ray to rule out other factors that may be contributing to your symptoms. Your physician may also request a bone scan or MRI at the Imaging Center, to further evaluate the status of the bone and surrounding ligaments, tendons and soft tissue.
Treatment:
- Abstaining from the activity that caused the shin splints to develop, which could be several weeks, depending on the severity of your symptoms
- Your physician will instruct you in alternative activities in which you can participate
- Non-steroidal anti-inflammatory medications may be useful in decreasing inflammation and controlling pain
- Ice packs can be applied along the tibia over a thin cloth for twenty minutes, 2-3 times a day when symptomatic
- Incorporate routine stretching into your warm-up routine prior to exercise
- Gradual transition to activity, under the direction and supervision of your physciain.
Prevention of shin splints:
- Cross-train. Alternate impact and non-impact activities. Swimming, cycling and walking are good examples of low impact activities.
- Introduce new activities gradually. Slowly increase intensity and duration.
- Arch supports may be useful if you have flat feet.
- Replace worn out shoes.
- Incorporate strength training as a routine part of your work-out routine. Stand straight and rise up on your toes, then lower your heels slowly to the floor. Repeat ten times.
- Incorporate stretching exercises as a routine part of your exercise program.
