What are Shin Splints and how to treat it.

What are Shin Splints and how to treat it?

By Darren Macfarlane, Sports Injury and Rehabilitation Specialist

The term shin splints are a general name given to any pain on the anterior or posterior of the lower leg. However, true shin splints are known as Medial Tibial Stress Syndrome which is pain on the medial margin of the tibia which involves the periosteum of the tibia (sheath surrounding the bone) becoming inflamed (periostitis).When the posterior tibialis muscle becomes tight it pulls on the periosteum of the shin bone excessively and causes shin pain.

Symptoms of shin Splints:

·  Pain and tenderness over the inside lower half of the shin.

·  Sometimes swelling present.

·  Irregularity may be felt along the inside of the shin bone with lumps and bumps present.

·  Pain is triggered when foot plantar flexed (foot bent downwards).

·  There may be redness over inside of shin.

·  Pain is present on exercise which often eases as the session progresses.

·  There can be pain later with rest too.

·  An X-ray examination may be needed if symptoms are prolonged to exclude a stress fracture.

Two main causes of shin splints

(1) Training Errors      (2) Bio-mechanical

Training Errors

·  Common in athletes who suddenly change from a soft to hard training surface or vice versa.

·  Overuse injury caused by runners how run on hard pavements all the time.

·  A sudden increase of mileage or intensity or both at the same time. Too far, too fast, too soon. Since the foot is landing and taking of the ground more often due to increase in mileage. It makes sense that the posterior and anterior tibialis muscles are working harder and longer and become fatigued and tight.

·  Changing the type of shoes you usually wear. Wearing inappropriate shoes not suitable for the sport your doing. Shoes with no shock absorption and shoes that don’t fit properly with bad arch supports.

·  Training which involves a lot of up hill running.

·  Inadequate warm-up, cool down and stretching before and after training or competition.

Bio-mechanical

·  Altering your techniques

·  Running with a fore foot stride.

·  Tight calf muscles.

·  Over pronation of foot (Flat feet).

   Over pronation of the foot is a common cause of shin splints as the foot flattens the foot    turns inwards placing all the stress on the shin muscles. Over pronation also causes the bones not to lock properly in the ankle while running causing the muscles to strain also rather than the bone.

·  Over supination of foot (high arch).

What can an athlete do about shin splints?

·  Rest to allow injury to heal.

   Put sporting activities on hold for about four weeks or until pain and inflammation

   Subsides.

·  Apply ice or cold therapy in the early stages particularly when it is very painful. Apply for ten minutes; three times a day till pain and inflammation is gone.

   Do not apply directly to skin. Wrap ice in tee towel.

   Check contraindications to ice.

·  Prop feet up above heart, this will help with swelling.

·  Maintain fitness while resting with non weight bearing exercises such as swimming, cycling, cross trainer or running in water.

·  Wear shoes with good shock absorbing qualities. Check that your shoes fit properly and the arch supports are adequate. Have the correct shoes for your running style or particular sport. Running shoes should be replaced after 500 to 600 miles.

  Wear shock absorbing insoles in your shoes, this will help reduce the shock on the lower leg.

·  For runners try to avoid always running on hard pavements as they provide no shock absorption. Try running sometime on tarmac, grass or even sand to reduce the shock passed through the leg.

·  Identify the cause; this can help the injury from reoccurring.

a)      Bio-mechanical –Over pronation(Flat feet) OR Over supination (High arch)

     One way of telling is look at the soles of your shoes. You will wear out the inside front of shoe if over pronation. Can be corrected by orthotics inserts (Short term solution) And in the long term corrected by strengthen muscles in foot.

b)      Training Errors. Increased mileage or intensity or both at the same time.

·  Try to avoid excessive impact while recovering

·  Don’t start training until there is no pain under load and the tenderness over the shin has gone.

·  Gradual is the key. Gradually progress your training. Don’t go back to your old routine. If you feel any pains any time go back a step. Running times should not increase by not more than 10% per week.

·  Apply tape to shin to support in the first few runs. This takes the pressure of the muscles.

·  Warm up and cool down properly, make sure to stretch before and after training session. Hold stretches for 30 seconds and repeat x3.

·  After training session apply ice to shin for ten minutes.

·  Regular Sports Massage will prevent muscles tightening up and putting strain back on the lower leg muscles. This will prevent the injury reoccurring.

·  Assess your running and walking pattern. Adjust to a pattern that doesn’t cause pain. Lengthening your stride may help.

·  Sports with high impact make sure you have days that are low impact (cycling and swimming).

·  Be careful with quick starts and stops, this can aggravate the injury.       

If left untreated shin splints can develop into a chronic injury or even a stress fracture.

For Information or Treatment for Shin Splints or Sports massage to prevent Shin Splints. Call the Galway Clinic for Appointment on 086-1957378

www.sportsinurytherapy.ie