Shin splints, also known as medial tibial stress syndrome (MTSS), is a common injury that particularly affects runners and other athletes. However, it can also occur in people who have jobs that require them to stand for long periods or who have insufficient support when walking. In this blog, we will delve deeper into what shin splints are, how to recognise them, what to do if you have them, how long they last, and how to get rid of the pain.
Shin splints
Shin splints refers to pain and inflammation of the periosteum, the tissue that surrounds the shin bones (tibia). It usually occurs as a result of repeated stress on the shin bone, such as during running, jumping, or other activities where the legs are repeatedly loaded. The exact cause of shin splints is not always clear, but it is often associated with overuse and muscle weakness.
Shin splints: What is the cause?
The primary factor contributing to shin splints is overuse. This overuse can happen more quickly when there are issues with the alignment of the feet, legs, or ankles. The likelihood of this injury is increased by factors such as a poorly structured training programme, a lack of adequate warm-up and/or cool-down, excessive exertion over a prolonged period, or wearing unsuitable footwear. Furthermore, running on a too-hard surface can also have a negative impact.
How do you know you have shin splints?
The symptoms of shin splints can vary, but the most common ones are:
- Pain along the inner edge of the shinbone, usually at the front of the lower leg.
- Pain that occurs during or after physical activity, especially running or jumping.
- Tenderness and swelling along the shin bone.
- Possible appearance of redness or warmth on the skin.
If you experience these symptoms, it is important to consult a medical professional for an accurate diagnosis and treatment.
What should you do for shin splints?
If you suspect you have shin splints, here are some steps you can take:
- RustAvoid activities that cause pain and give your legs time to recover.
- Ice creamApply ice to the affected area to reduce swelling and inflammation.
- Anti-inflammatory medication Over-the-counter painkillers such as ibuprofen can help reduce pain and inflammation.
- Stretching and strengthening exercises Focus on strengthening the muscles around your shin and improving the flexibility of your calf muscles and ankles.
- Footwear Wear supportive shoes that are suitable for your gait and activities.
- Medical evaluation Consult a doctor or physiotherapist for an accurate diagnosis and appropriate treatment plan.
How long does shin splints last?
The duration of shin splints can vary from person to person and depends on factors such as the severity of the injury, the treatment received, and the amount of rest taken. In mild cases, it may take a few weeks for symptoms to disappear, while more severe cases may require a longer recovery time.
Hoe kom je van pijn in je scheenbeen af?
To get rid of shin pain, it's important to address the underlying cause and ensure sufficient rest and recovery. In addition to the previously mentioned treatment options, such as rest, ice, and medication, regular stretching exercises and leg strength training can help reduce pain and prevent future injuries.
Prevention of Shin Splints
To prevent shin splints, here are some tips:
- Gradually build up your training intensity and avoid sudden changes.
- Wear shoes with good cushioning and support suitable for your activities.
- Perform regular stretching and strengthening exercises to build the muscles around your shin.
- Take sufficient rest days between intensive training sessions to allow your body to recover.
Conclusion:
Shin splints can be a troublesome injury that can disrupt your training routine, but with the right treatment and preventative measures, you can manage the symptoms and return to activities pain-free. If you are experiencing persistent pain in your shins, it is important to consult a medical professional for an accurate diagnosis and appropriate treatment. Stay safe and healthy, and remember to listen to your body when exercising!
Are you experiencing pain when walking, or are you facing a sporting challenge and want to be sure you're walking correctly? Don't hesitate to make an appointment at Dr Maarten Meirhaeghe Physiotherapist and specialist in Sports Medicine and rehabilitation. Make an appointment.