What are Shin Splints?
This is a topic we’ve been wanting to cover for quite some time now. Yes, the classic running injury.
Fun fact, the condition we know as shin splints actually has a far more technical name:
Medial Tibial Stress Syndrome
That’s quite a name. I guess we know why they just started calling it shin splints. But jokes aside, MTSS is actually quite a common overuse injury. It’s defined as an exercise induced injury of the posteromedial tibial border. Or in more simpler terms the lower third section of your leg.
What are the Signs and Symptoms of Shin Splints?
Shin Splints are characterized as a deep throbbing pain in the lower leg during running or jumping activities. The pain usually starts when you start running and stops as soon as you cease your activity.
What Causes Shin Splints?
Just like most overuse injuries, shin splints are caused by excessive loading of a joint or muscle group. The actual pain, on a physiological level, is caused by a tibial periostitis. Which is an inflammatory condition caused by micro trauma that affects the connective tissue sheath surrounding both the tibia and fibula.
The risk factors of Shin Splints include:
In more serious cases shin splints may be caused by micro fractures, stress fractures and even compartment syndrome. But we will touch on these a bit later.
How Do I Treat Shin Splints?
Okay, so you’ve identified your condition but what do you do next? In the short term implementing the RICE protocol is definitely the way to go.
Resting from all activity for at least 7 days is prescribed.
Icing or cryotherapy is an effective tool to treat acute pain and inflammation.
Compression and Elevation is a means to prevent reinjury and to speed up the healing process.
Taping is another effective tool to help prevent MTSS. A very popular taping method is kinesiology taping or kt tape for short. There has been evidence, most subjective, suggesting this type of taping as an effective method in treating this condition. But again it’s one of those things where you’’ just have to try it yourself and see if it works for you.
Now in terms of treating shin splints to prevent the long term recurrence of the injury, will require you to take a step back from your training. No, seriously guys resting is your biggest asset when it comes to this overuse injury. Because shin splints are mostly caused by overloading, removing the stressful stimulus (running) will significantly help with your recovery. This is because the resting period will allow the structural tissues that have been damaged enough time to heal.
Exercises to Treat Shin Splints?
There aren’t any specific rehabilitation protocols designed to treat MTSS. This is most due to the fact that shin splints are usually not a soft tissue injury as it affects the harder connective tissues in the body.
However, we have come to find that it is not uncommon for runners to have imbalances in their musculature. Therefore, seeking the help of a qualified physical therapist to address these imbalances can go a long way in preventing any reinjuries and aid in improving your overall performance as a runner.
In short, shin splints aren't as straightforward as most people would let you believe. It is a complex overuse injury that requires significant restraint on our parts to ensure we don’t escalate the condition. Because once we start ignoring this condition, we start treading in uncharted waters. But this is something we will discuss in our next edition of this series. But until then remember, rest is your biggest asset in the fight against the dreaded medial tibial stress syndrome.
Man that sounds so hectic doesn’t it? I think we’ll stick with shin splints thank you very much…
In short, shin splints aren't as straightforward as most people would let you believe. It is a complex overuse injury that requires significant restraint on our parts to ensure we don’t escalate the condition. Because once we start ignoring this condition, we start treading in uncharted waters. But this is something we will discuss in our next edition of this series. But until then remember, rest is your biggest asset in the fight against the dreaded medial tibial stress syndrome.
Man that sounds so hectic doesn’t it? I think we’ll stick with shin splints thank you very much…