Shin Splints are a common overuse injury. The condition – also referred to as Medial Tibial Stress Syndrome – causes pain along the shin bone, the large bone at the front of your lower leg. It occurs when the muscles and bones in your lower leg become irritated and inflamed. Although not generally serious, Shin Splints can lead to stress fractures, so it’s important not to ignore the condition but to get a proper diagnosis and take measures to allow your body to heal.
What causes Shin Splints?
Shin Splints occur when there is excessive stress on the muscles, tendons and shinbone, leading to inflammation and pain. If the shins are not given sufficient time to heal between workouts, the pain may worsen and become continuous. Over time, stress fractures may develop.
People most at risk of Shin Splints include:
- Sportsmen and women, particularly those whose sport involves running or jumping.
- Athletes who suddenly increase the duration or intensity of their workout.
- Dancers.
- Runners who run on hard or uneven surfaces.
- Anyone who is required to walk long distances or march for extended periods of time.
- People with certain anatomical conditions, such as flat feet or high arches, that affect the way the weight is distributed when you move.
- People with bone weakness due to conditions like osteoporosis or an eating disorder.
You may also develop Shin Splints if you wear footwear that doesn’t provide enough support or cushioning; if you have poor sporting technique that places additional stress on the legs; or if you have tight calf muscles, or weak hip or core muscles that can result in poor biomechanics when you walk or run.
What are the symptoms of Shin Splints?
Shin Splints cause a dull, aching pain along the inner part of the lower leg or the front of your shin bone. Other symptoms include:
- A sharp pain that worsens during or after exercise.
- Tenderness or soreness along the shin.
- Mild swelling in the lower leg.
- Pain that improves with rest but returns when activity resumes.
In early stages, the discomfort may occur only during exercise, but it may become a persistent and continuous pain that is there even during rest.
How are Shin Splints diagnosed?
To diagnose Shin Splints, the doctor will carry out a physical examination and ask about your medical history. They will examine your lower legs for tenderness or swelling and may assess how you walk or run. To rule out other conditions, such as stress fractures or tendonitis, they may request a diagnostic imaging test like an X-ray or MRI scan. This may be required if your symptoms persist or get worse over time.
What are the treatment options for Shin Splints?
If you are diagnosed with Shin Splints, you will need to give your bones and muscles time to heal so it’s important to rest the affected area and not continue with activities that caused the condition. Applying a cold compress to the shins three or four times a day can help to relieve pain and swelling, but be careful not to apply ice directly to the skin. Try taking anti-inflammatory medication to ease pain and swelling. A physiotherapist will be able to recommend exercises to gently stretch and strengthen your lower legs, and wearing orthotic inserts in your shoes can reduce stress on your muscles and bones and may be particularly helpful if you have flat feet. As your symptoms start to improve, you can gradually reintroduce activity. Be careful to increase intensity by no more than around 10% per week.
Can I prevent Shin Splints?
There are things you can do to avoid developing Shin Splints and to prevent the condition from returning once you have recovered. Always warm up properly before exercise and cool down afterwards. Avoid increasing the duration or intensity of your workouts too quickly. Gradually increasing your training load allows your muscles and bones to adapt and prevents them from becoming overloaded. Mix high-impact exercise with low-impact activities to reduce repetitive stress. Make sure you wear well-fitting running shoes that are in good condition. If you develop Shin Splints, consider undergoing gait analysis to see if you might need to use custom orthotics.
While Shin Splints can be painful, most people make a full recovery with basic treatment and rest. However, if you have ongoing shin pain, it is important to seek medical care to rule out other, more serious conditions.
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