TO BOOK AN APPOINTMENT CALL US NOW ON 0333 311 1023 OR 0785 164 0410
SHIN SPLINTS
COMMON TERMS
shin splints, lower leg stress reaction
TECHNICAL TERMS
medial tibial stress, medial tibial traction periostitis, tibial stress syndrome
WHAT IT IS
A common overuse injury characterised by pain along the inner edge of the shinbone (tibia). It occurs when the muscles, tendons, and bone tissue around your shin become inflamed due to repetitive stress.
SYMPTOMS
Shin splints present as pain, tenderness, or soreness along the inner or front part of the lower leg bone (tibia). Symptoms often start as a dull ache, transitioning to sharper pain during exercise, and may include mild swelling, tightness, and redness. Pain often subsides with rest.
CAUSE
- Overuse and Increased Activity: Sudden, rapid increases in the frequency, intensity, or duration of exercise (e.g., running, dancing, military training).
- Running on Hard/Uneven Surfaces: Concrete, asphalt, or unyielding terrain increases impact shock on the shin.
- Biomechanical Issues: Severe overpronation (feet rolling inward), flat feet, or rigid arches.
- Improper Footwear: Wearing worn-out, unsupportive, or ill-fitting shoes that lack proper cushioning.
- Muscle Weakness/Tightness: Tight calf muscles or weak ankles and leg muscles can place extra strain on the shin area.
- High-Impact Activity: Repeatedly jumping or running.
TREATMENT
- Rest: Stop the high-impact activity that caused the pain (running, jumping).
- Ice: Apply ice packs wrapped in a towel for 15–20 minutes, 3-4 times a day, to reduce inflammation.
- Medication: Use over-the-counter anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen to manage pain and swelling
- Elevation: Keep your legs raised, particularly after exercise, to reduce swelling.
