Shin splints are a common and frustrating injury, especially for runners. That sharp, aching pain along the front of your lower leg can sideline you from your favorite activity, making it difficult to stay on track with your training goals. But what exactly causes shin splints, and how can you prevent them? More importantly, how can physical therapy help you recover and prevent them from coming back? Let's dive into these questions so you can keep running strong.
What Are Shin Splints?
Shin splints, medically known as medial tibial stress syndrome (MTSS), are characterized by pain along the shin bone (tibia). This pain is typically caused by inflammation of the muscles, tendons, and bone tissue around the tibia due to repetitive stress. Shin splints are common among runners, dancers, and military recruits—anyone who engages in activities that involve repeated foot impact.
Causes of Shin Splints
Several factors contribute to the development of shin splints:
Overuse and Repetitive Stress: Shin splints often occur when you increase the intensity, duration, or frequency of your runs too quickly. The repetitive impact on your legs can lead to microtears in the muscle and bone tissue around your shin.
Improper Footwear: Wearing worn-out shoes or shoes that don’t provide proper support can increase the risk of shin splints. Shoes that don’t fit well or aren’t designed for running can lead to poor foot mechanics and additional stress on the shin.
Flat Feet or High Arches: Individuals with flat feet or high arches are more prone to shin splints. These foot conditions can alter the way your foot strikes the ground, increasing stress on the shin bone.
Running on Hard Surfaces: Running on concrete or other hard surfaces puts more strain on your legs, contributing to shin splints. A sudden switch from softer surfaces like grass or a track to harder surfaces can increase your risk.
Poor Running Form: Biomechanical issues such as over-striding, improper foot placement, or weak hips can lead to uneven stress distribution, causing shin splints.
Prevention Strategies for Shin Splints
The good news is that shin splints are often preventable. Here are some strategies to help reduce your risk:
Gradually Increase Your Mileage: Avoid the temptation to ramp up your running distance or intensity too quickly. Follow the "10% rule," which suggests not increasing your weekly mileage by more than 10%.
Wear Proper Footwear: Invest in a good pair of running shoes that fit well and are appropriate for your foot type. Replace your shoes every 300-500 miles to ensure they provide adequate support.
Strengthen Your Lower Legs: Incorporate exercises that strengthen the muscles around your shin and calf. This can include toe raises, heel raises, and foot flexion exercises.
Cross-Train: Mix up your training routine with low-impact activities like swimming or cycling. This helps reduce the repetitive stress on your shins while maintaining your fitness.
Improve Your Running Form: Work on your running mechanics with the help of a coach or physical therapist. Proper form can help distribute the impact more evenly and reduce stress on your shins.
How Physical Therapy Can Help with Shin Splints
If you’re already dealing with shin splints, physical therapy can be a game-changer in your recovery. Here’s how:
Assessment and Diagnosis: A physical therapist will conduct a thorough evaluation to identify the root causes of your shin splints. This includes assessing your running form, foot biomechanics, muscle strength, and flexibility.
Customized Treatment Plan: Based on the assessment, your physical therapist will develop a personalized treatment plan that may include:
Manual Therapy: Techniques such as massage, stretching, and joint mobilizations can help reduce pain and inflammation in the affected area.
Strengthening Exercises: Targeted exercises to strengthen the muscles of the lower leg, foot, and core can improve your biomechanics and reduce the risk of recurrence.
Gait Analysis and Correction: Your therapist can analyze your running form and provide guidance on how to correct any issues that may be contributing to your shin splints.
Taping and Bracing: In some cases, taping or bracing may be recommended to provide additional support to the shin and reduce stress during activity.
Gradual Return to Running: Your physical therapist will guide you through a gradual return-to-running program. This ensures that you build up your mileage and intensity in a way that minimizes the risk of re-injury.
Education and Prevention: One of the most important roles of a physical therapist is to educate you on how to prevent future shin splints. This includes advice on proper footwear, training techniques, and how to listen to your body’s warning signs.
Don’t Let Shin Splints Sideline You
Shin splints can be a painful setback, but they don’t have to keep you from doing what you love. With the right approach, including preventive strategies and targeted physical therapy, you can overcome shin splints and get back on track with your running goals. If you’re struggling with shin splints or want to learn more about how to prevent them, schedule an appointment with one of our experienced physical therapists at Nashville Physical Therapy & Performance. We’re here to help you stay healthy and keep running strong!
References:
Moen, M. H., Holtslag, L., Bakker, E., & Weir, A. (2012). The treatment of medial tibial stress syndrome in athletes; a randomized clinical trial. Sports Medicine, 42(5), 360-365.
Michael, R. H., & Holder, L. E. (1985). The soleus syndrome. A cause of medial tibial stress (shin splints). The American Journal of Sports Medicine, 13(2), 87-94.
Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey, C. D. (2002). The prevention of shin splints in sports: a systematic review of literature. Sports Medicine, 32(9), 671-680.
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