If you have aching, persistent pain along the front section of your lower leg after physical activity or exercise, there’s a good chance you may have shin splints. Also referred to as medial tibial stress syndrome, these are a common injury due to overuse.
Shin splints can affect dancers, athletes, and runners who suddenly up the duration or intensity of their workout or training routines. When the pain starts, you may feel a dull ache. Over time, though, it can worsen and make exercise and everyday activities difficult unless you address the condition right away.
Causes of Shin Splints
Shin splints are commonly caused by repetitive stress to the tibia (shinbone) and the tissues that attach and connect your muscles to the bone. This may occur with a sudden boost in physical activity, especially high-impact exercises like jumping, running or marching. When you start a new fitness program without giving your muscles adequate time to adjust, it can place too much strain on your lower leg. The higher levels of constant stress may lead to micro-tears in the muscles, inflammation, and pain in the inner portion of the shin.
Having improper biomechanics or the wrong equipment can also play a part in developing shin splints. If you have flat feet, excessive rolling of the foot inward, or footwear that does not support you or is worn out, it can lead to an abnormal level of force on your lower leg. If you run on uneven or hard surfaces, that can also put extra stress on your shinbone. In addition, your chance of injury could also increase if you have weak hip or core muscles, or tight calf muscles; these cause the legs to absorb higher levels of shock.
Prevention with Proper Footwear and Surface Awareness
One of the key ways you can help prevent shin splints is to make sure you have the proper shoes for your feet and chosen activity. You’ll want shoes that provide adequate cushioning and shock absorption, as well as good arch support. This will help you reduce the stress on both your tibia and the muscles that surround it.
It’s also vital to pay attention to the surfaces that you exercise or run on. Unforgiving hard surfaces such as concrete can amplify the effect and impact on your shins, especially when you are distance running. Whenever possible, look for softer surfaces like rubber tracks, grass or dirt trails.
Gradual Training and Strengthening to Prevent Shin Splints
One of the common reasons shin splints develop is that you are doing far too much, too soon. Your body needs the space and time to adapt to new physical effort and demands, so increasing the intensity or volume of training gradually is a must. As a general rule of thumb, consider increasing your levels and effort by not more than ten percent each week.
You should also add strengthening exercises for your lower body to help prevent injury. Exercises that target the muscle running along the shin, as well as your hips, calves, and core, are most beneficial. Some examples include single-leg balances, toe raises, and work with resistance band ankle exercises.
Shin splints can be an issue if you are looking to maintain a very active workout program and lifestyle. When you understand the causes of shin splints and take time to invest in the right footwear, you can help prevent this condition. You’ll also want to train smart, choose the surfaces for your workout, and address any biomechanical issues. By taking these proactive steps, you’ll be able to stay active and free of injury. For persistent shin pain or professional assessment, consult a sports podiatrist or foot specialist.
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