Many people who engage in physical activity, particularly running, dancing, and sports, suffer from shin splints, which cause pain and inflammation in the lower legs (tibia) along the shin bone. We will examine why shin splints occur, how to recognize them, how to diagnose them, how to treat them, and how to prevent them from happening again in this blog post.
Shin splints are caused by excessive stress and force on the shin bone and the surrounding muscles, tendons, and tissues. This can happen due to:
Repetitive activities that put pressure on the shin bone, such as running, jumping, or sprinting
Changes in the type, intensity, or frequency of physical activity, such as increasing the distance or speed of running
Different structure of the foot, such as flat feet or rigid arches, that affect the way the foot absorbs shock and distributes weight
Improper footwear that does not provide enough cushioning, support, or stability for the feet and legs
Weakness or imbalance in the core, thigh, or buttock muscles that affect the alignment and movement of the legs
Running on hard, uneven, or slanted surfaces that increase the impact and strain on the legs
Shin splints can also result from stress fractures, which are tiny cracks in the bones of the leg that occur due to repeated pounding and stress. If these cracks are not given enough time to heal, they can worsen and lead to a complete fracture.
A person with shin splints usually experiences pain along the shin bone on the front or inner sides of their lower leg. Shin splints may be dull, sharp, throbbing, or burning, and they may vary in intensity and location. They usually develop during or after physical activity, and they may worsen over time. Other symptoms of shin splints include:
Tenderness or soreness in the lower leg
Swelling or inflammation in the lower leg
Redness or warmth in the lower leg
Difficulty walking or running
Continuous pain that may indicate a fracture
Doctors will examine the leg for signs of pain, tenderness, swelling, and inflammation to diagnose shin splints based on the history and type of physical activity. To rule out other conditions that might cause similar symptoms, such as stress fractures, compartment syndrome, or tendonitis, the doctor may also perform some tests. These tests include:
X-rays to check for bone fractures or abnormalities
Magnetic resonance imaging (MRI) to check for soft tissue damage or inflammation
Bone scan to check for bone metabolism or activity
Ultrasound to check for blood flow or fluid accumulation
The treatment of shin splints depends on the severity and cause of the condition. The main goal of treatment is to reduce the pain and inflammation, and to allow the leg to heal and recover. The treatment may include:
Resting the leg and avoiding activities that aggravate the pain
Applying ice packs to the affected area for 15 to 20 minutes several times a day
Taking over-the-counter pain relievers, such as ibuprofen or naproxen, to reduce the pain and inflammation
Wrapping the leg with a compression bandage or tape to support the muscles and reduce swelling
Elevating the leg above the heart level to improve blood circulation and reduce swelling
Stretching and strengthening the leg muscles to improve flexibility and stability
Using orthotic devices, such as shoe inserts, arch supports, or heel pads, to correct the foot structure and alignment, and to absorb shock and distribute weight
Changing the footwear to a more suitable and comfortable one that provides enough cushioning, support, and stability for the feet and legs
Modifying the physical activity to a more appropriate and gradual one that does not cause excessive stress or force on the legs
In some cases, the doctor may recommend other treatments, such as:
Physical therapy to provide exercises and techniques to improve the leg function and movement
Corticosteroid injections to reduce the inflammation and pain in the affected area
Surgery to repair the damaged tissues or bones, or to release the pressure in the leg compartments
The best way to prevent shin splints is to avoid the factors that cause them, and to follow some tips and precautions, such as:
Warming up before and cooling down after physical activity
Increasing the intensity and duration of physical activity gradually and progressively
Varying the type and frequency of physical activity to avoid overuse and boredom
Choosing a suitable and comfortable footwear that provides enough cushioning, support, and stability for the feet and legs
Replacing the footwear regularly or when it wears out
Using orthotic devices, such as shoe inserts, arch supports, or heel pads, if needed
Running on soft, even, and level surfaces, such as grass, dirt, or tracks
Avoiding running on hard, uneven, or slanted surfaces, such as concrete, asphalt, or hills
Stretching and strengthening the leg muscles regularly to improve flexibility and stability
Eating a balanced and nutritious diet that provides enough calcium, vitamin D, and potassium for the bone and muscle health
Drinking enough water and fluids to stay hydrated and prevent muscle cramps
Resting and recovering adequately between physical activities
Listening to the body and stopping or reducing the activity if pain or discomfort occurs
Anyone who engages in physical activity, especially running, dancing, or sports, can suffer from shin splints, which are a common and treatable condition. It is possible to avoid shin splints and enjoy physical activity without pain or injury by understanding the causes, symptoms, diagnosis, treatment, and prevention of them.
