Have you ever experienced pain in your shins while walking or running? This pain may be due to shin splints and is associated with tenderness in the tibial region while exercising.
What Are Shin Splints?
Shin splints, also known as medial tibial stress syndrome, is a term used to describe pain related to the tibia. It will usually be associated with tenderness in the tibial region while exercising but in more severe cases, it can stay present during rest periods. Shin splints often occur in runners due to overuse. It is not surprising considering that most sport related injuries are due to overuse. In running, at least half of all injuries happen at the level of the lower leg, the ankle, or the foot. For the purpose of the article, we will be talking about the tibia.2
Overuse injuries tend to result from repetitive microtrauma which can lead to tissue damage. They also tend to occur when a person changes their intensity, volume, or something else in their training routine. For those more familiar with periodization, getting the expected performance improvements from training can happen as a result of the super-compensation effect. However, in the search to achieve super-compensation, a person can experience debilitating symptoms that result from overtraining or overload. There are other factors that can induce an injury such as shin splints. For example, having improper running form can be an important contributor.2
Reasons For Getting Shin Splints2
The first thing to understand is that we are all born with different bodies. The human anatomy is incredibly unique from one person to the next. While that is a beautiful thing to consider, it unfortunately makes some injuries more likely for some people. The likelihood of someone having shin splints can be due to various anatomical adaptations.
Some of these anatomical disadvantages can be knee valgus. Knee valgus is when a person’s knees have an anterior collapse. Some severe of knee valgus may have an increased likelihood of shin splints, among other injuries. Even though the example of a knee valgus causing shin splints in some cases, there are most probably other reasons contributing to one’s shin splints. Furthermore, given the complexity of the human body, it is common for people to develop muscle imbalances that contribute to injuries. Shin splints is one of those injuries that can result from such imbalances. These imbalances can happen for many reasons such as genetics, sedentary lifestyles, poor training technique, or comparatively dominant muscle groups.
Additionally, one’s general level of health and fitness can also have impact on shin splints. This means that someone who is well-trained is less likely to be at risk of shin splints. There are other more complex anatomical reasons that can contribute to shin splints, but for now, we will leave it at that. In addition to the human anatomy, there can be extrinsic factors that can cause shin splints. Such factors can include inadequate running shoes, lack of warm up, uneven surfaces, or even an increased training volume, as mentioned before.
Treatment 2
The easiest form of treatment is to return to the training load from before the injury – that is, if you did increase your training load. If there was no change in training volume or routine, it is recommended to run on surfaces that are as flat as possible. Any hills or uneven surfaces should be avoided as much as possible. Getting the proper shoes for your anatomy and training or running needs is key. Getting proper shoe gear is central to any runner and is a relatively easy solution in many, but not all, cases. Be mindful that many people do require orthotics and that may be something to consider if shin splints are common for you.
There are short term alternatives that have shown some improvements. One common alternative is to take a period of time without running. While that may not be necessary to all, some who have more serious pain that prevents them from running at all should seriously consider it. A break from running is a great opportunity to try different forms of exercise to stay active during recovery. Consider activities like cycling, swimming, leaisure walks, or even take the time to focus on strength training.
Another alternative is anti-inflammatory treatments. These should not be mistaken for long-term solutions but they can help to reduce short-term inflammatory responses. Instead, a proper strengthening and mobility program from an experienced professional will likely provide a more long-term solution. The program should focus on gastrocsoleus mobility, foot flexion, and glute strengthening.
Prevention 3
As some say, the best form of treatment is prevention. The first step of preventing injury can be a screening for anatomical risks. These can include the screening of knee valgus mentioned above along with other anatomical components. Once risks have been screened, then they can then be addressed.
It is especially important to consider the fact that the reasons for getting shin splints in the first place can often be avoided. As such, the best way to prevent shin splints is to continuously work on running technique, to properly warm up, to stretch daily, to eat a variety of foods, to do strength training that will promote muscle balance, and to follow a properly periodized program. This latter is especially important when taking part in impact heavy movement, such as running. Further, prevention strategies such as orthotics or proper footwear are also alternatives that can be used prior to developing any ailments.
Common Misconception Worth Noting 1,3
It is not unusual for people to consider stretching as an “all-encompassing” injury prevention strategy for sports. However, this is not necessarily the case. Stretching before running has been researched and it did not support stretching as a pre-exercise injury preventive practice. Additionally, there is evidence to show that performance outcomes can be decreased when stretching right before going for a run. Unfortunately, the research regarding stretching can be conflicting in this area but worth keeping in mind. Although the research is inconclusive on a pre-run stretch routine, it does not eliminate the benefits that stretching may have on other factors. Stretching in general can increase flexibility, muscle extensibility, and joint range of motion. Also, there is much evidence to support some stretching activities during rehabilitation – depending on the injury.
Conclusions
Shin splints or medial tibial stress syndrome is most likely to happen in situations where training volume is increased and the demands on the body are too much for that person’s anatomy. There are many factors that can contribute to shin splints, as outlined above, but everyone should be mindful of the prevention strategies that exist. The prevention strategies that are easiest to implement are an individualized running and training program, appropriate shoes, and warming up prior to exercise. Lastly, if you currently suffer from shin splints or think you might be, please ensure that you are followed by a health professional, if possible for you.
