5 exercises to heal and prevent shin splints

Shin splints, medically known as "medial tibial stress syndrome" (MTSS), are a common and often painful condition that affect many individuals, particularly those engaged in physical activities like running, dancing, or playing sports. While they are prevalent, shin splints can be a source of frustration and discomfort for those who experience them. In this blog post, we will delve into what shin splints are, their causes, symptoms, and strategies for managing and preventing this condition.

What Are Shin Splints?

Shin splints refer to pain that occurs along the front or inner edge of the shinbone (tibia). They are typically caused by overuse or excessive stress on the shinbone and the connective tissues that attach muscles to the bone. While shin splints are not usually a serious condition, they can be quite painful and disruptive to one's daily activities, especially for athletes and active individuals.

Causes of Shin Splints

Shin splints often develop as a result of one or more of the following contributing factors:

1. Overuse: Engaging in repetitive activities that put strain on the shinbones and surrounding muscles without allowing adequate time for rest and recovery can lead to shin splints. This is especially common among runners who increase their training intensity too quickly.

2. Improper Footwear: Wearing shoes that lack proper arch support, cushioning, or shock absorption can increase the risk of shin splints. Ill-fitting or worn-out shoes may also contribute.

3. Biomechanical Factors: Individuals with certain biomechanical issues, such as flat feet (overpronation) or high arches (underpronation), may be more susceptible to shin splints due to altered stress on the shins.

4. Training Errors: Poor training techniques, including incorrect running or jumping form, can place excessive stress on the shinbones and lead to shin splints.

5. Surface and Terrain: Running or training on hard surfaces, like concrete or asphalt, can increase the impact on the legs and contribute to shin splints.

6. Muscle Weakness or Imbalance: Weakness in the muscles of the lower leg, particularly the anterior tibialis, can result in inadequate shock absorption and contribute to shin splint development.

Symptoms of Shin Splints

Shin splints can manifest with a range of symptoms, which may include:

1. Pain: The primary symptom of shin splints is pain along the front or inner edge of the shinbone. The pain may be dull and aching or sharp and throbbing.

2. Tenderness: The area where the pain is concentrated can become tender to the touch.

3. Swelling: Some individuals may experience mild swelling in the affected area.

4. Pain During Activity: Pain typically worsens during physical activity and may ease with rest, only to return when activity is resumed.

5. Stiffness: The shins may feel stiff, especially in the morning or after periods of inactivity.

Managing and Preventing Shin Splints

If you're dealing with shin splints or looking to prevent them, here are some strategies to consider:

1. Rest: Give your shins time to heal by reducing or temporarily discontinuing activities that exacerbate the pain. Rest is crucial for recovery.

2. Ice: Apply ice packs to the affected area for 15-20 minutes several times a day to reduce inflammation and alleviate pain.

3. Proper Footwear: Invest in quality athletic shoes that provide adequate support and cushioning. Consult a podiatrist if necessary to address biomechanical issues.

4. Gradual Progression: Avoid overexertion by gradually increasing the intensity and duration of your physical activities. Listen to your body and allow time for adaptation.

5. Stretching and Strengthening: Incorporate exercises that strengthen the muscles of the lower leg, particularly the anterior tibialis, and engage in regular stretching routines to improve flexibility.

6. Orthotics: Consider using orthotic inserts or insoles to address biomechanical imbalances in your feet.

7. Cross-Training: Alternate between different types of low-impact activities to reduce stress on the shins.

8. Proper Form: Seek guidance from a coach or physical therapist to ensure you're using proper form and technique during your activities.

9. Warm-Up and Cool-Down: Always warm up before engaging in physical activity and cool down afterward to prepare and recover your muscles.

Follow along with these exercises, as they will help strengthen and alleviate your pain.

1. towel toe grips
2. flex foot with theraband
3. heel walks
4. calf raises
5. one-legged bridge

In conclusion, shin splints can be a painful setback for individuals involved in physical activities, but they are often manageable and preventable with the right approach. Understanding the causes, recognizing the symptoms, and implementing proper management and prevention strategies can help you get back on your feet and back to doing what you love without the discomfort of shin splints. 

Are you going to try all these tips?

Cheers!

Nicole