Shin Splints

Shin splints are a common exercise-related problem. The term “shin splints” refers to pain along the inner edge of the shinbone (tibia). Shin splints typically develop after physical activity. They are often associated with running. Any vigorous sports activity can bring on shin splints, especially if you are just starting a fitness program.

Simple measures can relieve the pain of shin splints. Rest, ice, and stretching often help. Taking care not to overdo your exercise routine will help prevent shin splints from coming back.

Shin Splints St Ives
Description

Shin splints (medial tibial stress syndrome) is an inflammation of the muscles, tendons, and bone tissue around your tibia. Pain typically occurs along the inner border of the tibia, where muscles attach to the bone.

Cause

In general, shin splints develop when the muscle and bone tissue (periosteum) in the leg become overworked by repetitive activity.

Shin splints often occur after sudden changes in physical activity. These can be changes in frequency, such as increasing the number of days you exercise each week. Changes in duration and intensity, such as running longer distances or on hills, can also cause shin splints.

Other factors that contribute to shin splints include:

  • Having flat feet or abnormally rigid arches
  • Exercising with improper or worn-out footwear

Runners are at highest risk for developing shin splints. Dancers and military recruits are two other groups frequently diagnosed with the condition.

Symptoms

The most common symptom of shin splints is pain along the border of the tibia. Mild swelling in the area may also occur.
Shin splint pain may:

  • Be sharp and razor-like or dull and throbbing
  • Occur both during and after exercise
  • Be aggravated by touching the sore spot

Examination

After discussing your symptoms and medical history, your podiatrist will examine your lower leg. An accurate diagnosis is very important. Sometimes, other problems may exist that can have an impact on healing.
Your podiatrist may order additional imaging tests to rule out other shin problems. Several conditions can cause shin pain, including stress fractures, tendinitis, and chronic exertional compartment syndrome.

Stress Fracture

If your shin splints are not responsive to treatment, your podiatrist may want to make sure you do not have a stress fracture. A stress fracture is a small crack(s) in the tibia caused by stress and overuse.
Imaging tests that create pictures of anatomy help to diagnose conditions. A bone scan and magnetic resonance imaging (MRI) study will often show stress fractures in the tibia.

Tendinitis

Tendons attach muscles to bones. Tendinitis occurs when tendons become inflamed. This can be painful like shin splints, especially if there is a partial tear of the involved tendon. An MRI can help diagnose tendinitis.

Chronic Exertional Compartment Syndrome

An uncommon condition called chronic exertional compartment syndrome causes symptoms like shin splints. Compartment syndrome is a painful condition that occurs when pressure within the muscles builds to dangerous levels. In chronic exertional compartment syndrome, this is brought on by exercise. Pain usually resolves soon after the activity stops.
The tests used to diagnose this condition involve measuring the pressure within the leg compartments before and after exercise.

Treatment

Rest. Because shin splints are typically caused by overuse, standard treatment includes several weeks of rest from the activity that caused the pain. Lower impact types of aerobic activity can be substituted during your recovery, such as swimming, using a stationary bike, or an elliptical trainer.

Ice. Use cold packs for 20 minutes at a time, several times a day. Do not apply ice directly to the skin.

Compression. Wearing an elastic compression bandage may prevent additional swelling.

Flexibility exercises. Stretching your lower leg muscles may make your shins feel better.

Supportive shoes. Wearing shoes with good cushioning during daily activities will help reduce stress in your shins.

Orthotics People who have flat feet or recurrent problems with shin splints may benefit from orthotics. Shoe inserts can help align and stablise your foot and ankle, taking stress off of your lower leg. Orthotics can be custom-made for your feet.

Return to exercise. Shin splints usually resolve with rest and the simple treatments described above. Before returning to exercise, you should be pain-free for at least 2 weeks. Keep in mind that when you return to exercise, it must be at a lower level of intensity. You should not be exercising as often as you did before, or for the same length of time.

Be sure to warm up and stretch thoroughly before you exercise. Increase training slowly. If you start to feel the same pain, stop exercising immediately. Use a cold pack and rest for a day or two. Return to training again at a lower level of intensity. Increase training even more slowly than before.

Surgical Treatment

Very few people need surgery for shin splints. Surgery has been done in very severe cases that do not respond to nonsurgical treatment. However, it is not clear how effective surgery is.

Prevention

There are things you can do to prevent shin splints.
Wear a proper and advised fitting athletic shoe, recommended by your podiatrist or specialist shoe store.
In addition, make sure you wear shoes designed for your sport. Running long distances in court-type sneakers can contribute to shin splints.

Slowly build your fitness level. Increase the duration, intensity, and frequency of your exercise regimen gradually.

Tips for sizing running shoes

Improper running shoe sizing and shape are the primary cause of ingrown toenails, bunions, corns, pressure lesions and hammer toes. Running shoes that don’t fit your feet correctly can also lead to muscular imbalances in the body, leading to possible foot, knee and hip injuries.
A proper running shoe fit accounts for the natural expansion of the foot upon ground contact. The goal is to eliminate any excess material, along with everything that inhibits your foot’s natural motion. In the proper sized running shoe, your foot is free to move and stabilise.

When a load is applied to your foot by running, your foot will spread up to 1cm in length. If allowed, your foot will splay 15 percent in width under load.

Your foot is widest at the toes (but most shoes are not).

Some tips to keep in mind when choosing running shoes:

  • Do not assume that you are the same size as a previous shoe.
  • Take your time and try several shoes on, preferably at the end of the day when you feet are most flattened and swollen.
  • Always try both shoes on. If your feet are slightly different sizes, fit the larger foot.
  • Always make sure your toes have room to splay with a high enough toe box.
  • Take the removable insole out and see how your foot fits against the insole as a template. Is there room at the toes or does you foot spill over the insole? If there is no room to spare or your foot is larger than the insole, this shoe will not fit comfortably.
  • Keep going half size up until there is at least ¾ of your thumb width to a full thumb width from your longest toe (which may not be your big toe).
  • Try on with the same type of sock you will wear for running.
  • Do not lace the shoes up too tight.
  • Walk on a firm surface, not a carpeted one.
  • You must have a run in the shoe.
  • What feels soft and comfortable may not be what you need when running, which could be a more firm base to help stabilise the foot in mid stance during running.

Your Podiatrist is the best person to seek advice on technical running shoes and what’s the best motion control shoe suited to your foot function.

Your  footinjuryclinic podiatrist is the best person to see on how to rid pain and increase comfort.
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