Shin Splints

What are Shin Splints?

If you're feeling some pain in your lower legs, particularly along your shins, it may be a case of shin splints. These can occur when the muscles and tissue around your shin bone become inflamed – often from overdoing it. Shin splints happen when folks ramp up their workout routines too quickly. All that extra strain on the muscles, tendons, and bones can lead to pain and discomfort.

Shin splints can be a real pain in the shin bone (tibia) – literally! They're often seen in runners, dancers, and folks in the military who put a lot of stress on their lower legs.

The good news is that with proper care, Shin splints (or medial tibial stress syndrome) usually get better within a few months and shouldn't cause any long-term issues. It's important to catch it early and make sure you get the right treatment to start feeling better as soon as possible.

Experiencing pain on the inside of your lower leg along the shin bone (tibia) may indicate you have shin splints. Typically, the pain is more intense at the beginning and end of your workout but eases up during physical activity. However, as the condition worsens, you may feel discomfort even when resting or moving.

Additional symptoms to look out for include:

• Slight swelling around the affected area
• Increased tenderness and soreness when touched
• Dull, persistent ache

It's important to consult a podiatrist, Pinnacle Podiatry,  as other conditions can present similar symptoms.

Shin Splints Treatment

If you're looking for podiatry treatment for shin splints, consider consulting with a podiatrist. Pinnacle Podiatry can offer solutions such as strapping, stretching exercises, orthotics, and footwear recommendations to address the root cause of your shin splints.

Here are some tips on how to treat a shin splint at home:

• Resting is key to easing the pain of shin splints. Make sure to take breaks and avoid activities that cause discomfort.
• Applying an icepack to the affected area for about 15-20 minutes, multiple times a day, can help reduce inflammation.
• Over-the-counter anti-inflammatory pain relief like ibuprofen or aspirin can also provide some relief.

When you're ready to return to exercise, remember to:

• Gradually increase your workout intensity over a few weeks.
• Stick to soft, level surfaces for running.
• Wear supportive shoes and consider using insoles for arch support.
• Participate in low impact activities like swimming and cycling.

Remember to listen to your body and gradually build back up to your regular exercise routine to avoid re-injury. It's important to address the cause of your shin splints early on to ensure a smooth recovery process.

Here are some tips to help prevent shin splints:

• It's a good idea to analyse your movement. A formal video analysis of your running technique can be beneficial in identifying any movement patterns that may be contributing to shin splints. Making slight adjustments to your running form can help reduce the risk of developing this painful condition.
• Avoid overdoing it. Doing too much high-impact activity, especially at a high intensity and for long periods, can put too much strain on your shins and lead to shin splints.
• Make sure you're wearing the right shoes. If you're a runner, be sure to replace your shoes every 350 to 500 miles to ensure proper support and cushioning for your feet.
• Consider using arch supports. Arch supports can be helpful in preventing shin splint pain, especially if you have flat arches that may not provide enough support for your feet.
• To lessen the impact on your shins, try cross-training with lower-impact activities such as swimming, walking, or biking. Be sure to start slowly and gradually increase the intensity and duration of your workouts.