Shin Splints: Causes, Symptoms, and Treatment

Shin Splints, medically known as Medial Tibial Stress Syndrome, refers to a pain along  long bone in the lower leg (Tibia). This condition is a physical activity-related problem that is usually common to athletes(runners), dancers, and military recruits. We often experience this pain, even on a simple activity such as morning jog, brisk walking, or even catching a bus to take a ride to work.

Causes:

Shin splints develop after a vigorous, repetitive physical activity, compromising the bones, muscles, and tendons in the lower leg. As a result of overworked, pain and inflammation will soon be experienced. This condition is common to anyone who just started an activity or a sudden change in the level of activity. A sudden change and/or increase in the frequency, duration, and intensity of an activity will likely cause shin splints. 

Symptoms:

The most common complaint is a dull, throbbing pain and tenderness along the border of the tibia. Pain usually occurs during and after exercise. Mild swelling will also occur in the lower leg.

Risk Factors:

Anyone will likely have shin splints if:

• You are wearing an improper or a worn-out shoes during an activity or exercise.
• You have some foot deformities, such as flat feet and high arches.
• You are a new participant in a sports activity.
• You suddenly increase the frequency, duration, or intensity of an activity.
• You are into military training.

Diagnosis:

We often do home remedies to manage shin splints. If the symptoms continue to persist, it would be better to see your doctor. 

The doctor usually does physical examination and patient interview on symptoms and medical history. X-rays will also be done to rule out other problems that cause the pain, such as stress fractures.




Treatment:

We often do home remedies to manage shin splints. If the symptoms continue to persist, it would be better to see your doctor. 

• Rest. If would be best if you take some time off from an activity or exercise that causes the pain. This will promote faster recovery. Instead, try to engage in low-impact activities that don't give too much stress on your lower leg such as swimming.
• Ice. Never apply ice directly over the skin. Wrap around the ice with layers of towelling.
• Apply icing for 20 minutes, four to six times a day for several days. This will help in reducing pain and swelling.
• Ultrasound, iontophoresis, phonophoresis, and electrical stimulation  can help reduce pain and inflammation.
• Elastic compression bandage will help against swelling.
• Take some over-the-counter pain reliever to reduce pain and swelling, such ibuprofen, Aspirin, Naproxen, or Acetaminophen.
• Range of motion and flexibility exercises to the lower leg muscles helps a lot. See your physical therapist to help you with pain management and your return to sports. Here are some exercises you can do at home.
• Wear shoes with good cushioning to reduce stress on the lower leg.
• Orthotic shoe insert provides foot alignment and stability of your foot and ankle.
• Surgical treatment done in very severe cases. 

Here are some exercises you can do at home.

Toe Curls.

• Standing. Spread the towel in front of you. Place your one foot at the edge of the towel. Slowly bring or pull the towel towards you using your toes. Repeat this procedure with the other foot.

Calf Stretching

• Long sitting on the floor. Loop a towel or resistance band at the bottom of your one foot. Gently pull them towards you into dorsiflexion. Hold it for a few seconds and repeat three times on each leg. Do the same stretching on the other leg.

Shin Resistance Exercise

• Sitting on the floor. Loop a resistance band around the front of your one foot while the other end of the resistance band looped around a stationary object like a table. Dorsiflex the foot against the resistance band. Do this with 10 to 15 reps. Progress with heavier band later on.

Prevention:

• Start a new exercise or activity slowly. Gradually increase the frequency, duration, and intensity as you go along with your exercise or activity. Don't rush.
• Start an exercise with warm up and light stretching to prepare your muscles.
• Stop an exercise the moment you feel pain in your shinbone.
• Try to develop strength in your lower leg before going into high-impact activities.
• Cross training is effective in improving fitness and performance. Incorporate low-impact activities such as jogging and swimming, with your main activity or sports.
• Avoid overdoing an exercise or an activity.
• Wear the right shoes that give comfort and safety.