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Shin Splint Syndrome: Run Long and Hard but on Soft Ground to Cushion the Shins

Home » Shin Splint Syndrome: Run Long and Hard but on Soft Ground to Cushion the Shins

What is Shin Splint Syndrome?

Shin Splints are also referred to as Medial Tibial Stress Syndrome (MTSS). It is a type of pain that emerges in the front of your lower legs and sometimes along the inside of lower legs, next to the shin bone. It is a cumulative stress disorder.

It is also defined as an exercise-induced pain along the posteromedial tibial border caused by recurring loading stress during running and jumping and aggravated on palpation. Generally, it affects people who engage in moderate to heavy physical activities such as running, jumping, or stop-start sports such as tennis, racquetball, soccer and basketball. Shin splints are a very frequent overuse injury. With rest and ice, most individuals recover from shin splints without any lasting health issues.

Shin-Splint-Syndrome

What causes Shin Splint Syndrome?

Shin splints syndrome develops from recurring stress to shin bone by pulling and tugging on the muscles and connective tissues in the lower leg.

Shin Splint pain results from the extreme amount of force on the shin bone and the tissue attaching the shin bone. It gradually causes the muscles to swell, increasing the pressure against the bone, leading to pain and inflammation.

Some of the more causes of shin splints are:
  • Monotonous running on hard surfaces or forcible-overloaded use of the foot flexors
  • Lack of suppleness
  • Flat foot disease or high arches
  • Inappropriate training methods
  • Running on potholed terrains, such as hills, or hard surfaces, like concrete
  • Using unfortunate or worn-out shoes for running or workouts
  • Participating in sports that have prompt stops and starts (like soccer or tennis)
  • Working out without reheat or cool-down stretches
  • Weak ankles, hips, or else core muscles
  • Abruptly increasing the duration, regularity or intensity of exercise
  • Post stress breakage
causes-of-shin-splints

Symptoms of Shin Splint Syndrome

People with Shin Splint Syndrome can experience some of the following symptoms:
Monotonous-pain-in-the-front-part-of-the-lower-leg

Monotonous pain in the front part of the lower leg

Soreness-that-expands-during-or-after-exercise

Soreness that expands during or after exercise

Ache-on-either-side-of-the-shin-bone

Ache on either side of the shin bone

Tenderness-or-soreness-along-with-the-inner-component-of-the-lower-leg

Tenderness or soreness along with the inner component of the lower leg

Swelling-in-the-lower-leg

Swelling in the lower leg

Treatment of Shin Splint Syndrome

Initial Treatment for Shin Splint Syndrome

Initially, the physiotherapist will suggest changing the training conditions, such as lessening the running distance, intensity and frequency by fifty percent and evading hills and uneven surfaces.

Primary TreatmentThe tolerant will be asked to continue low impact exercises like walking, swimming, biking, or else elliptical machines. After a few weeks, when pain drops, you can gradually increase the training force and add sport-specific exercises.

Well, you must consider icing daily, if you are undergoing a shin splint. Ice helps to relieve pain as well as swelling. You can also prefer doing exercises to strengthen and stabilize your legs, ankles, hips and core strength. It will help prepare your legs to endure high-impact sports training.

You also must try proprioceptive balance training. This training will increase the efficacy of the joints along with postural stabilizing muscles and help the body react to running surface incongruities.

Frequently stretch your calf and hamstrings as tight muscles in the leg causes more risk for Shin Splints. Ensure to warm up before exercise and stretch after exercise.

Electrotherapeutic modalities such as IFT, Therapeutic Ultrasound relieve the pain and tenderness. Shockwave therapy is also an idyllic treatment for chronic shin splints and abridges the healing time. Shockwave therapy along with the exercise program conveys superior results than the exercise program alone.

How to prevent shin splints?
  • You must always avoid a sudden increase in physical activity and workout with lesser
  • impact
  • Do not overdo your workout routine; start slowly and gradually increase your training
  • Try to exercise on flexible surfaces when possible
  • Consider shock-absorbing insoles; they might diminish shin splint symptoms and prevent
  • a recurrence.
  • Consider having arch supports because it can prevent the soreness of shin splints,
  • particularly if you have flat arches
  • Stay at a healthy body weight
prevent-shin-splints

Do not endure the suffering from shin splint pain, it will only aggravate as time passes. Never shy away from pain and take immediate help to recover your mobility to your peak. Get back to kicking at the ball or at the ground in no time with professional help here with Sports physiotherapy or massage.

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