Joondalup (Australia), Jul 1 (The Conversation) If you're new to running, resuming after a hiatus, or intensifying your workouts, you might have experienced a dull ache along your shins post-exercise. Should you persevere, or could this pain signify something more concerning? Shin splints are among the most common and preventable injuries affecting both novice and experienced runners.
Fortunately, with the right treatment, shin splints often resolve within weeks. Recognizing when to rest is crucial, as simple preventive measures can ward off more serious injuries and expedite your recovery.
What are shin splints? Medically termed as medial tibial stress syndrome, shin splints are an overuse injury resulting in pain along the inner shinbone. This discomfort is caused by repetitive stress on the lower leg, potentially leading to tenderness or swelling. Shin splints involve periostitis—an inflammation of the tissue lining the bone. Although rest often alleviates the pain, it tends to return upon resuming activity. These injuries are common in sports like football, rugby, and track and field, affecting 4-35% of athletes and up to 20% of runners. Dancers and military recruits are also susceptible.
Risk Factors Shin splints may manifest shortly after sudden changes in exercise intensity or duration, such as running longer distances or on inclines. Risk factors are generally split into two categories: activity-related, involving what you do physically, and biomechanical, related to body movements or structural attributes.
Sudden training increases, running or playing sports on hard surfaces, or using improper footwear are notable activity-related risks. Studies show that unsuitable or worn-out boots in soldiers increase the risk of lower leg overuse injuries. Diet plays a role as well; inadequate calcium intake and vitamin D deficiency can heighten susceptibility. Biomechanical risks include higher BMI, leg length discrepancies, tight calf muscles, and flat feet. Flat or fallen arches, where the feet roll inward excessively during movement, elevate the risk. Although some research suggests female athletes may experience shin splints more, further study is needed.
In summary, shin splints reflect a complex mismatch between training levels and the body's adaptation attempts.
Recognizing Severe Conditions Shin splints are less critical compared to stress fractures, which are small bone cracks due to repetitive stress and require prolonged recovery. Stress fractures cause sharp, localized pain that worsens with activity and may persist at rest. A simple test: try hopping on one leg ten times; sharp pain signifies the need to consult a healthcare professional. A physio, sports doctor, or podiatrist can evaluate your symptoms, possibly utilizing x-rays or MRIs to exclude severe conditions.
Treatment and Recovery Rest is paramount for treating shin splints, usually resolving within three to four weeks. Persisting in training during recovery extends healing time and increases serious injury risks. Additional effective strategies include ice and compression to reduce swelling, anti-inflammatory medication like ibuprofen, calf stretches for flexibility, and wearing supportive footwear or orthotics to align legs and facilitate healing. Ensure three pain-free weeks before gradually resuming activity, increasing exercise gradually in both amount and intensity.
Prevention is Key To prevent shin splints, balance and preparation are essential. Here are evidence-based tips: warm up and stretch your calves and Achilles tendon regularly, use shock-absorbing insoles or orthotics if needed, assess footwear regularly and replace it every 240 kilometers or when worn, diversify your training surfaces, and strengthen your lower leg and hip muscles. Gradually increase mileage and intensity. (The Conversation)
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