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THE INJURY
Shin splints or shin pain is clinically referred to as medial-tibial stress syndrome (MTSS). It is an umbrella term that often refers to a number of issues involving pain in the shin area. At their worst, shin splints can turn into a stress fracture along the tibia, and searing pain will be felt with every stride. In less severe cases, the muscles and tendons in the shin area may be tender and inflamed, or even develop micro tears near their attachment to the tibia (shin bone); often pain lessens a few miles into the run and builds up again towards the end of a run or afterwards. Either way, shin pain is a sure-fire way to make your running experience markedly unenjoyable and accounts for approximately 15% of running injuries.
THE SYMPTOMS
- Pain along the front and medial (inner) side of the tibia (shin bone).
- Mild cases – pain after running.
- Moderate cases – pain on impact as foot strikes the ground.
- Severe cases – pain standing or just walking without any impact.
- Pain on palpation along the inside edge of the tibia. Pain when squeezing/compressing the calf muscle and anterior shin together.
What can we do?
When the first twinges of pain strike, reduce your running to a comfortable level for a few days to a week, then slowly increase your mileage using the 5-10% rule (no more than a 10% increase per week). Cross train with cycling, pool running, and swimming include:
- Rest, & ice
- Taping the shin can relieve pain and speed healing. Taping or bracing provides compression to aid relief, but also stabilises the ankle so the shin muscles don’t have to work so hard to support your leg.
- Physiotherapy including mobilisation, massage, and acupuncture can all promote tissue healing and mobilise surrounding tight structures.
- Provided you are pain free when performing exercises, you should do flexibility/mobility activities for your ankle, calf and hip. Followed by strengthening exercises for the entire leg which may include squats, bridging and balance activities.
