Shin splints are common in runners, dancers and military recruits. Medically known as
medial tibial stress syndrome
, shin splints often occur in athletes who have recently intensified or changed their training routines. The increased activity overworks the muscles, tendons and bone tissue.
Is shin splints a medical condition?
If you have aching legs or lower leg pain that gets worse after exercise, you may have shin splints. The pain can be sharp or dull, and it may come and go. While
shin splints are not a serious medical condition
, you should visit your doctor to rule out a stress fracture.
Why are shin splints called?
Shin splints are a common exercise-related problem. The term “shin splints” refers
to pain along the inner edge of the shinbone (tibia)
. Shin splints typically develop after physical activity. They are often associated with running.
What is the most common treatment for shin splints?
Ice your shin to ease pain and swelling
. Do it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone. Use insoles or orthotics for your shoes.
What are the two types of shin splints?
- Anterior shin splints—This type of shin splint occurs in the tibialis anterior. …
- Posterior shin splints—These injuries occur in the tibialis posterior, which is the muscle that runs from the foot up the back of the leg to the knee.
Is it OK to walk with shin splints?
You don’t need to stop running completely with shin splints, as long as you stop when the pain starts. Instead, just
cut back on how much you run
. Run about half as often as you did before, and walk more instead. Wear compression socks or compression wraps, or apply kinesiology tape to prevent pain while running.
Should you massage shin splints?
Since the muscles generally associated with shin splints are deep muscles of the lower leg, remedial massage,
myotherapy or deep tissue massage
is recommended over foam rolling or static stretching as therapists are able to more effectively isolate and reach the deeper muscles.
Do shin splints go away?
With rest and treatment, such as ice and stretching,
shin splints may heal on their own
. Continuing physical activity or ignoring symptoms of shin splints could lead to a more serious injury.
How do I stop getting shin splints?
- Stretch your calves and hamstrings. …
- Avoid sudden increases in physical activity. …
- Exercise on softer surfaces when possible. …
- Strengthen your foot and the arch of your foot. …
- Strengthen your hip muscles. …
- Buy new athletic shoes that are right for you. …
- Stay at a healthy body weight.
When should I worry about shin pain?
In general, a person who has shin pain that
is not shin splints will not require a doctor
, and in most cases, the injury will heal with minimal treatment. However, a person with a bone fracture should seek immediate medical attention. Very rarely, shin pain can indicate a rare form of cancer.
What exercise is good for shin splints?
- Seated Calf Stretch. …
- Toe Walking to Stretch, Strengthen. …
- Heel Walking to Stretch, Strengthen. …
- Standing Ankle Dorsiflexion Stretch. …
- Straight Knee Calf Wall Stretch. …
- Bent Knee Calf Wall Stretch. …
- Wall Toe Raises for Strengthening. …
- Foot Step Holds for Strengthening.
Does heat help shin splints?
When dealing with this injury, ice and cold therapy is the only way to go! While
heat can exacerbate inflammation
, icing your shins several times a day can help to noticeably reduce pain and swelling. If you are following the RICE method and stretching regularly, shin splint pain may go away on its own.
Do compression socks help shin splints?
By compressing your calves and shins, compression sleeves
increase oxygen and blood flow to the areas
most susceptible to shin splints and related injuries. The boost in circulation helps improve muscular endurance, increase muscle efficiency, and aid in pain relief.
Should shin splints hurt all the time?
If you have shin splints, you might notice tenderness, soreness or pain along the inner side of your shinbone and mild swelling in your lower leg. At first, the pain might stop when you stop exercising. Eventually, however, the pain can be
continuous
and might progress to a stress reaction or stress fracture.
How long should I rest shin splints?
Expect that you need at least
2 to 4 weeks
of rest from your sport or exercise. Avoid repetitive exercise of your lower leg for 1 to 2 weeks. Keep your activity to just the walking that you do during your regular day.
What muscles are affected in shin splints?
The most common muscles involved in MTSS are the
posterior tibialis, flexor digitorum, and soleus muscles
. These muscles primarily help stabilize the lower leg and foot and aid in pushing off while running. Another muscle commonly involved is the tibialis anterior muscle.
