Shin splints are a very common injury amongst athletes, especially runners and can severely inhibit their ability to compete and train, as well as undertake other more mundane tasks that put stress on the legs. In this article, I will discuss how to get rid of shin splints as well as explain what shin splints are and what causes them.
What are Shin Splins?
Shin splints is a term used to described an ache or pain at the front of the lower half of the leg around the shinbone, or tibia. It can also be described using it’s scientific name, which is Medial Tibial Stress Syndrome or MTSS and is caused when too much stress is put on lower leg – which is why the injury often affects athletes, such as runners as gymnasts.
Symptoms of Shin Splints
Shin splints will start as a dull pain around the area to the front and sides of the shinbone / tibia. If you continue to put stress on the area, the pain can become so great that it becomes impossible to continue with any further physical activity.
The pain is a signal from your body that you have over-exerted yourself and have damaged the tissue surrounding your shin, and perhaps even the tibia itself.
Causes of Shin Splints
As stated previously, shin splints are caused by putting too much stress on the tibia and the muscles and other tissue surrounding the tibia.
The most common reasons for shin splint injuries occurring is due to high-intensity and / or long durations of exercise. It is your body’s way of telling you that you’ve done too much. Running on hard surfaces, like concrete and poor technique can also contribute to the injury.
You are also at risk from shin splints if you wear improper footware, such as ill-fitting shoes or are standing for long periods in high-heeled shoes such as stilletos. Activities such as exotic dancing for long periods in high-heeld shoes can also result in shin splints.
Finally, if you have from other conditions that affect your lower leg and ankle, such as flat feet or a high foot arch, or if you generally suffer from weak ankles, you’re more at vulnerable to shin splints.
As well as shin splints / MTSS, pains in the shins can also be caused by stress fracture in the tibia, compartment syndrome, Tendinitis and Periostitis.
As well as shin splints / MTSS, pains in the shins can also be caused by stress fracture in the tibia, compartment syndrome, Tendinitis and Periostitis.
How to get rid of Shin Splints
Ensuring you get lots of rest is the most important aide to recovery, however if you must train you should take it easy and reduce the intensity and duration of your exercises.If you think you are suffering from shin splints, you should seek medical advice from your doctor in the first instance and obtain an accurate diagnosis.
Shorter term solutions involve reducing the swelling around your shin muscles. This can be achieved by using anti-inflammatory drugs, strapping ice packs to your legs or wearing compression bandages, or ACE bandages.
You can reduce the pain by taking over-the-counter painkillers such as paracetamol or ibuprofen from your local pharmacy.
Massage has also been known to help the healing process.
Also, try to train on softer surfaces such as grass instead of hard surfaces like concrete and ensure that you stretch properly prior to exercise.
If you suffer from shin splints repeatedly, it may be because you are not giving your body enough time to heal, so you may have to drastically reduce your training schedule so that the tissue around your shin can heal. Runners and gymnasts can maintain their cardiovascular fitness whilst they are recovering from shin splints by partaking in exercises that do not put as much stress on the legs such as cycling or swimming.
Recurring shin splints may also be caused by poor technique, so you should ensure that you are practicing your activities correctly.
Wearing adequate footware is crucial to the prevention of shin splints so your doctor may refer you to a physiotherapist who specializes in lower leg or sports injuries. They will be able to recommend the correct footwear for the activities that you undertake and may also prescribe insoles if corrective action is needed on your feet.
So, to summarise:
- Visit your doctor
- Get plenty of rest
- Reduce swelling using ice packs, compression bandages and / or anti-inflammatory drugs
- Change your training scheduleDecrease intensity
- Decrease duration
- Do less stressful exercise such as cycling or swimming
- Train on soft surfaces such as grass
- Ensure you are practicing good technique
- Use over-the-counter painkillers
- Wear adequate footwear
Depending on the severity of the shin splint injury, it can take between 2 weeks and 2 months to heal fully.
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