What Triggers Shin Splints?

Shin splints are a type of overuse injury. Also known as medial tibial stress syndrome, this condition causes throbbing or aching pain along the length of your tibia (the shin bone.) A common injury for runners, Long Island podiatrists Dr. Mark Gasparini and Dr. Novneet Chabbra want to help you understand what triggers shin splints. That way, we can help prevent this type of injury, or provide relief if symptoms have already developed.

Key Takeaways

• Shin splints are a common overuse injury for runners, tennis and basketball players
• Symptoms include lower leg pain, swelling and tenderness
• Careful training and supportive footwear can help prevent this injury
• Non-invasive treatments such as rest, ice, stretching and custom orthotics can typically resolve the injury

What are 5 symptoms of shin splints?

Several symptoms could indicate that you’re developing medial tibial stress syndrome. These include:

• Pain along the inside or front the lower leg
• Lower leg soreness or tightness
• Mild swelling in the lower leg
• Shins that are tender to touch
• The pain gets worse when you’re physically activity, but it improves when you rest

What triggers shin splints?

As we mentioned earlier, shin splints are a common injury for runners and other athletes. Why is that the case? This overuse injury typically develops when your shin bone and its surrounding tissues are subjected to excessive force.

When it comes to athletes, that force could be the result of activities that require sudden starts and stops, like tennis and basketball. In the world of running, stress to your tibia could come from running on uneven terrain; running downhill; or simply overtraining, without incorporating rest days. Shin splints are also a common sports injury for those who train in unsupportive sneakers, or in shoes that aren’t designed for your specific activity of choice. And for anyone who wants to get active, suddenly increasing the length or intensity of your training can lead to this kind of tibial injury.

While this injury is more common in active individuals, other factors can trigger shin splints. If you have anatomical abnormalities, such as high arches or flat feet; if you are lacking flexibility; or you experience muscle weakness, particularly in your core, hips or ankles, you could also have an increased risk for medial tibial stress syndrome.

Preventing injury

There are several ways to protect yourself from shin splints. First and foremost, make sure that you’re wearing supportive sneakers that properly fit your feet. Regularly replace those shoes, as soon as they show visible signs of wear and tear, or once you’ve logged between 300 and 500 miles while wearing them. Also, if you have biomechanical issues or an abnormal foot shape, consider adding custom orthotics to your shoes in order to prevent injury.

While footwear is important, you also have to manage your training schedule if you don’t want to trigger shin splints. Carefully manage increases in training intensity, making sure to avoid increases in intensity, duration or length of training greater than 10% of the previous week’s schedule. Make sure to build rest days into your training schedule. And always engage in cross training, incorporating several different kinds of movement into your weekly routine.

For runners and other athletes, that cross-training should include strength and flexibility training. Moves that are particularly helpful include toe raises, performed while standing against a wall, to help strengthen muscles in the front of your lower legs. Additionally, hip, core and glute-strengthening moves will improve your shock absorption during intense athletic activity, helping remove stress from your tibia to reduce your injury risk.

When it comes to injury prevention, stretching can be just as important as strength training. To protect yourself from shin splints, be sure to stretch out your calf muscles before and after every workout. Not only will keep these muscles from pulling on your shinbones, decreasing your risk for shin splints, calf stretches can also help protect your from other overuse injuries, including plantar fasciitis and Achilles tendinitis pain.

Shin splint treatment options

Your Long Island podiatrists can provide a range of treatment options if you are experiencing painful shin splints. Options include:

• Rest. Most cases of shin splints will resolve if you take a break from the activity that triggered this injury. While you’re taking time off, you can still engage in lower-impact activities like swimming or stationary biking, as long as they don’t worsen your symptoms.
  
  
• Medications such as aspirin or ibuprofen to reduce pain and swelling
  
  
• Regular icing, typically two to three times each day, for 20 minutes at a time, avoiding direct application to your skin. (You can wrap the ice pack in a thin towel or keep the area covered with light clothing.)
  
  
• Bandages for mild compression to reduce swelling
  
  
• Lower leg stretches
  
  
• Switching to more supportive shoes, particularly pairs with plenty of cushioning for shock absorption
  
  
• Wearing custom orthotics, especially if you have flat or high-arched feet, or if you over-pronate when you walk (that means your feet roll inward with movement.)
  
  
• Surgery. Though extremely rare, some cases of shin splints may require surgical repair, but with early intervention and an adherence to your non-surgical treatment plan, this option can almost always be avoided.

Are you dealing with painful shin splints and want fast relief? Don’t wait another day: stop training immediately and reach out to our office. Call 516-804-9038 or follow this link to request an appointment today.