UNDERSTANDING SHIN SPLINTS
Welcome to this edition of our newsletter, where we will delve into the topic of managing shin splints. Shin splints, or medial tibial stress syndrome, can be a frustrating condition that affects athletes and active individuals alike. As physical therapists, we understand the challenges you face when dealing with shin splints and are here to offer guidance on how to effectively manage this condition. In this newsletter, we will provide you with practical tips and evidence-based strategies to help you overcome shin splints and get back on track towards your active lifestyle.
To effectively manage shin splints, it is important to understand their causes and symptoms. Shin splints commonly occur due to overuse or repetitive stress on the muscles and bones of the lower leg. Activities such as running, jumping, and dancing can put excessive strain on these structures, leading to pain and discomfort. The primary symptom of shin splints is pain along the inner edge of the shinbone (tibia) that may worsen with activity.
MANAGING SHIN SPLINTS:
Rest and ice: Rest is crucial for shin splint recovery. Avoid activities that aggravate the pain and allow sufficient time for healing. Applying ice packs to the affected area for 15-20 minutes, several times a day, can help reduce inflammation and relieve pain. Remember to wrap the ice pack in a towel to protect your skin.
Gradual return to activity: Once the acute pain subsides, gradually reintroduce activity using a structured approach. Begin with low-impact exercises such as swimming or cycling to maintain cardiovascular fitness while minimising stress on the shins. Slowly progress to weight-bearing exercises, ensuring proper form and technique to prevent re-injury.
Strengthening and stretching: Strengthening exercises for the muscles of the lower leg, such as calf raises and toe raises, can help improve the stability and support of the shin area. Additionally, stretching exercises targeting the calf muscles and the muscles surrounding the shin can help alleviate tension and reduce the risk of developing shin splints. Remember to perform these exercises under the guidance of a qualified physical therapist.
Footwear and orthotics: Investing in appropriate footwear is vital for preventing and managing shin splints. Choose shoes that provide adequate cushioning, arch support, and stability for your specific activity. If needed, a physical therapist can assess your foot mechanics and prescribe orthotics or shoe inserts to correct any biomechanical issues that may contribute to shin splints.
Cross training and conditioning: Engaging in cross-training activities can help alleviate stress on the shins while maintaining overall fitness. Incorporate exercises that promote cardiovascular endurance, strength, and flexibility, such as swimming, cycling, yoga, or Pilates. A well-rounded conditioning program can improve muscle balance and reduce the risk of shin splint recurrence.
Running Technique and training errors: Proper running technique plays a crucial role in preventing shin splints. Seek guidance from a running coach or physical therapist to ensure you are using efficient and biomechanically sound form. Additionally, avoid sudden increases in training volume or intensity, as these can overload the lower leg structures and increase the risk of developing shin splints.
We hope this comprehensive guide has provided you with valuable insights into managing shin splints. Remember to prioritize rest, ice, and gradual return to activity, while incorporating strengthening exercises, stretching routines, and appropriate footwear. If your shin splints persist or worsen despite these measures, we recommend seeking professional guidance from a physical therapist or healthcare provider. With patience and perseverance, you can successfully manage shin splints and continue to pursue your active lifestyle.