Understanding Shin Splints: Causes, Treatment, and Prevention
Shin splints are a common lower leg injury that can cause significant discomfort, especially for runners, athletes, and those who engage in high-impact activities. This condition, medically known as medial tibial stress syndrome, occurs when the muscles, tendons, and bone tissue around the shinbone become inflamed due to repetitive stress. If left unaddressed, shin splints can lead to more serious injuries, making early intervention essential.
What Causes Shin Splints?
Shin splints typically develop due to excessive stress on the shinbone and surrounding muscles. Some common causes include:
- Sudden Increases in Activity – Rapidly increasing the intensity or duration of exercise can strain the lower leg muscles.
- Poor Footwear – Worn-out or unsupportive shoes can fail to absorb impact, increasing stress on the shins.
- Flat Feet or High Arches – Foot structure abnormalities can alter biomechanics, leading to increased pressure on the shins.
- Running on Hard Surfaces – Training on concrete or other unforgiving surfaces can intensify impact forces.
- Weak Leg Muscles – Lack of strength in the calves and lower legs can contribute to shin pain.
Symptoms of Shin Splints
Shin splints usually cause a dull, aching pain along the inner shinbone. Other symptoms may include:
- Tenderness or soreness along the lower leg
- Mild swelling in the affected area
- Pain that worsens with activity but improves with rest
Treatment for Shin Splints
If you’re experiencing shin pain, early intervention can help prevent more serious complications. Treatment options include:
- Rest & Ice – Reducing activity and applying ice packs can help decrease inflammation and relieve pain.
- Supportive Footwear – Switching to well-cushioned, supportive shoes can improve shock absorption.
- Custom Orthotics – Podiatrists may recommend orthotics to correct foot mechanics and reduce strain.
- Stretching & Strengthening – Exercises targeting the calves and lower legs can improve muscle function and prevent recurrence.
How to Prevent Shin Splints
To avoid shin splints, follow these preventive steps:
✅ Gradually increase training intensity to avoid sudden overload.
✅ Wear properly fitted, supportive footwear.
✅ Strengthen leg muscles through targeted exercises.
✅ Stretch before and after workouts to maintain flexibility.
✅ Avoid running on hard surfaces when possible.
When to See a Podiatrist
If shin pain persists despite rest and self-care, it’s important to seek professional advice. A podiatrist can assess your foot structure, gait, and biomechanics to identify contributing factors and recommend tailored treatments, including orthotics or modifications to your training routine.
Don’t let shin splints slow you down—book an appointment today and get back to pain-free movement!
Josh Condon (Podiatrist)