Did you know that “shin splints” are simply the nickname for the condition known as medial tibial stress syndrome (MTSS)? “Tibial” refers to the long bone of the lower leg called the tibia, which most people know as the shin bone. “Medial” refers to the inner edge of this bone, where many muscles that control movements of the foot and ankle originate. Excessive and repetitive stress on the tibia causes inflammation of these muscles, their tendons, and surrounding tissues, causing in MTSS or shin splints.
People who experience shin splints may have pain in the middle or lower portion of the inside of the shin, which may be described as sharp or dull/achy. The pain is typically worse with activity and decreases with rest, but in more severe cases pain may last after activity as well. Mild swelling and tenderness of the lower leg may also occur. If left untreated, shin splints can progress to become stress reactions or stress fractures. Learn about the risk factors for shin splints and ways to prevent and treat them by reading below!
Risk Factors For Shin Splints
As mentioned above, MTSS is the result of muscles, bone, and tissues in the lower leg being repeatedly overworked and overloaded with stress. Most commonly, this occurs after sudden increases in the duration, frequency, and/or intensity of an exercise or training routine. However, there are many different conditions and circumstances that can put an individual at increased risk of developing shin splints. These may include:
- Anatomical Related Factors
- Flat feet
- Stiff/rigid arches
- Excessive hip motion
- High body mass index (BMI)
- Activity Related Factors
- Runners (especially new runners)
- MIlitary personnel
- Dancers
- Athletes in any sport that requires frequent jumping and/or running
- Activities performed on uneven or hard surfaces
Prevention of Shin Splints
If you fall into one or more of the above high risk factors, it is important to be proactive and begin taking the steps to lower your risk of having shin splints. The main preventative measure you can take is to gradually increase your activity level over time and allow adequate rest to reduce overload to the shins. Cross training with low-impact sports such as swimming or cycling can also be beneficial to decrease stress to the lower leg while conditioning the core and lower extremity. When exercising or participating in activity, be sure that you have the right equipment; wear appropriate and proper fitting footwear that are specifically designed for your activity or sport and replace them when they are worn. Lastly, performing an exercise program focused on strengthening the lower extremity and core and balance training will help prepare the body for the high stress situations you may encounter in sports and other activities.
What If I Already Have Shin Splints?
If you already have shin splints, physical therapy is a conservative treatment option that can help to reduce your symptoms and get you back to your prior level of function. A physical therapist can create a treatment plan that is specifically tailored to your needs to allow you to safely return you to your favorite activities. Call Respire Physical Therapy at (703) 671-1871 or click here to schedule an evaluation with one of our trained physical therapists and begin the road to recovery today!
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