Gemma Wang
Gemma Wang is an AHPRA-registered practitioner and member of the Australian Natural Therapists Association. Gemma is passionate about improving the health and wellbeing of clients and enhancing their quality of life via her holistic assessment and treatment methods. As an acupuncturist she may also incorporate other related methods such as cupping, moxibustion, Tuina (a form of Chinese massage therapy) and Gua Sha.
Key Takeaways
- Shin splints result from inflammation caused by overuse or inadequate recovery, commonly affecting runners and athletes.
- Symptoms include pain along the shinbone, swelling, and tenderness, often worsened by exercise or improper footwear.
- Rest and gradual recovery are essential, alongside supportive footwear, insoles, and cold compression to alleviate pain and inflammation.
- Stretching exercises, such as calf raises and ankle stretches, help prevent shin splints and improve lower leg resilience.
- Professional treatments like physiotherapy, dry needling, or acupuncture can aid recovery and address underlying biomechanical issues.
As we head into the warmer months, most of us are inspired to become more active, participating in outdoor sports, running and cycling, or upping our daily walking distances. Unfortunately, this often sudden burst of physical activity can lead to a condition known as Shin Splints. Medically, it is referred to as medial tibial periostitis or medial tibial stress syndrome.
You might have started a new exercise routine, thinking, “What is this sudden shin pain, and why do I have bumpy shin bones?” No need to fear; this is a common runner’s injury, affecting approximately 16% of females and 10% of males. This condition presents as pain and tenderness along the tibia, the large bone connecting the knee and the ankle.
WHAT IS IT AND WHY ARE MY SHINS SPLINTERING?!
Whoa, whoa, slow down, your shins aren’t splintering… this is one of those times that a relatively minor musculoskeletal condition has been given a rather daunting sounding name (I’m looking at you, Sever’s Disease and Snapping hip syndrome!). Medial tibial stress syndrome is a fancy way to say that the muscles, tendons, and bone tissue have become inflamed, but it is not a cause for panic! This condition is typically minor and, when treated correctly, is relatively easy to recover from.
The actual cause of shin splints isn’t fully understood. Some of the pain that comes with the condition originates from the periosteum of the inside half of the tibia. Think of the periosteum as the skin of the bone, which is where the muscles of the shin attach. During exercise, it can get pulled and yanked on so that the periosteum can become stressed and partially separated from the surface of the bone itself. This causes pain with exercise and touching the area, resulting in a lumpy, bumpy shin bone. Other causes of pain in shin splints are tendinopathic changes and stress reactions of the tibia (including stress fractures). A stress fracture can form if shin splints haven’t recovered and continue to be overused.
SYMPTOMS AND CAUSES OF SHIN SPLINTS
Shin splints develop after strenuous exercise or lack of recovery, causing pain, tenderness, and inflammation in the lower leg, ranging from the shinbone to the knee and ankle. They are very common in high-impact sports played on hard surfaces and require frequent stopping and starting of movements, such as tennis, football, and dancing.
Shin splints symptoms
Shin splints feel like an aching or shooting pain along the lower leg muscles and bones, making walking and stretching difficult. Anterior shin splints refer to pain that is felt on the outer side of the leg but is less common than medial shin splints, which is pain on the front of the shinbone. Both cause pain when walking and stretching and even a dull ache when not in motion.
While they often improve over time, the pain can recur during exercise, making it hard to tell when someone has fully recovered. This can lead many people to resume exercise too soon, potentially causing further damage. Common symptoms include:
- Pain along the inner border of the shin bone (tibia) is usually worse in the morning.
- Pain is also worse after exercise and less during warm-up.
- Pain when touching your shins.
- Mild swelling and inflammation.
- Aching pain that goes away with rest.
Causes of shin splints
Shin splints are most common when beginning a new exercise routine that involves sudden, repeated stress on the leg that the body isn’t used to. Common causes of shin splints include:
- Poor foot posture – usually flat feet or excessive pronation that sees your foot roll inwards when walking.
- Surface type – usually too hard and causing high stress on the tibia, e.g. running on roads or sports with hard surfaces like tennis.
- Poor or inadequate training – especially pre-season or event training without adequate recovery.
- Muscle dysfunction – usually muscle length and strength imbalances.
- Poor joint flexibility – often concentrating on the strengthening aspect of a sport without adequate stretching before and afterwards.
- Fatigue of muscles – usually due to the progress of the activity too rapidly, but it is also due to inadequate rest, lack of hydration, and poor nutrition.
- Biomechanics – with musculoskeletal imbalances and skeletal alignments that are not ideal for particular physical activities, excessive asymmetric forces can lead to sprains, strains and skeletal problems such as shin splints.
- Overweight or obese – People with higher BMI (body mass index) have a significantly higher chance of developing shin splints.
SO, WHAT TO DO?
Shin Splints Treatment
Shin splints often recover without treatment in a few weeks, depending on how carefully you treat your recovery. The following at-home treatment options are recommended to recover faster and properly.
- Rest, rest, and more rest—Without rest, your body can’t recover properly. Although this is so simple, many people jump back into exercise too soon and cause further damage, prolonging recovery and putting them at risk of developing shin fractures.
- Use shock-absorbing insoles—Shoe inserts can help absorb the shock contributing to your shin pain, alleviating your legs’ stress.
- Wear supportive shoes — Proper shoes during recovery protect your shins and feet from shock and stress. This allows your muscles, bones, and tendons to recover while you’re on your feet.
- Allow adequate time to heal – Even if you start walking and exercising pain-free, avoid jumping straight into high-impact sports or exercises, as this may further damage your shins. Take it slow and gradually return to your regular workout routine.
- Nonsteroidal anti-inflammatory drugs — If necessary, take painkillers such as paracetamol or ibuprofen. This will reduce swelling and pain.
- Physiotherapy — Improves flexibility in the lower leg, reduces recovery time and prevents further injury. A professional physiotherapist can diagnose and address any further issues, if applicable, to prevent future shin splints.
- Massage Therapy — Relieves pain in the shins and surrounding muscles, helping you return to your activities pain-free.
- Dry Needling — Relieves muscle tension, increases blood flow and circulates nutrients to the affected area.
- Acupuncture — Helps improve blood circulation, accelerates recovery time, and relieves pain.
It’s important to remember that if your shin splint pain continues and does not improve within a few weeks, it’s advisable to schedule an appointment with a physiotherapist. They can help you create a professional recovery plan to ensure proper healing and prevent further injury.
Exercises and Rehabilitation for Shin Splints
Shin splint stretches can aid recovery by improving flexibility, reducing tension, and enhancing the strength of surrounding muscles, which helps alleviate strain on the tibia.
- Calf raises: Stand with your feet shoulder-width apart, slowly lift your heels off the ground, and lower them back down with control. Repeat for 10–15 reps. This exercise strengthens the muscles around the tibia, reducing impact and stress on the bone.
- Shin stretches: Sit on your heels with your toes pointed behind you, gently pressing the tops of your feet into the floor to stretch the shin muscles. Hold for 20–30 seconds. This will increase flexibility in the shin area, relieving tension and promoting proper alignment.
- Ankle stretches: Sit or stand, point your toes forward and then flex them back toward your shin, or make slow circular motions with your ankles. Repeat 10 times in each direction. These exercises improve mobility and stability and reduce strain during movement.
Alleviate your shin pain with LifeForce health solutions
At LifeForce health solutions, we have experience in treating medial tibial stress syndrome and can assist in the following ways:
- Assessment of your walking or running foot mechanics using our GaitScan system
- Assessment, advice and treatment of your condition
- Advice on pre-season and pre-activity training (functional strength and flexibility) specific to your sports and physical activities
- Exercise prescription, including stretches to address muscle and biomechanical dysfunction
- Assistance with pain relief via hands-on treatment, taping, dry needling or acupuncture
- And, if appropriate, advice from our naturopath on diet and supplements
Don’t let your shin splints keep you from being active outdoors. To get the most out of life, call our physio and natural health care practice in Golden Grove today at 8289 2800 or click here to make an appointment.
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