Shin Splints

Shin splints, medically known as Medial Tibial Stress Syndrome (MTSS), are a common condition that causes pain along the inside of the shin (tibia). While the exact cause of shin splints is not fully understood, the condition is often related to overuse of the lower leg muscles and repetitive stress on the tibia.

Although commonly associated with running, shin splints can affect anyone who performs high-impact or repetitive weight-bearing activities, including dancers, military personnel, and athletes in sports such as basketball, football, and netball.

Shin splints involve pain along the inner border of the shin bone, where the muscles Tibialis Posterior and Flexor Digitorum Longus attach. These muscles help extend and control foot and toe movement.

The pain is often progressive and can range from a dull ache to sharp, intense discomfort. While the exact pathology is unclear, shin splints can sometimes be an early warning sign of a stress fracture, which requires assessment by a medical professional.

Shin splints are most commonly caused by repetitive stress and overuse of the lower leg muscles. Common contributing factors include:

• Rapid increase in running distance or training intensity
• Running or training on hard or uneven surfaces
• Wearing improper or unsupportive footwear
• Tight calf muscles
• Flat feet or overpronation
• High body mass index (BMI)
• Increased external rotation range of the hips
• Prior history of shin splints or previous lower leg injuries
• Female athletes may be at slightly higher risk
  

Activities that can trigger shin splints:

• Running or jogging, especially on hard surfaces
• High-impact sports like basketball, football, or netball
• Marching or military training
• Dancing or aerobic exercises

Shin splints typically present as pain along the inside of the shin, usually halfway down the lower leg. Symptoms can vary:

• Dull, aching pain during or after exercise
• Sharp pain that appears during activity and fades quickly afterwards
• Pain that worsens with shorter distances or higher intensity exercise
• Tenderness along the tibia
• Swelling in some cases
• Discomfort that limits training or activity
  

In severe cases, pain may be persistent even at rest, significantly impacting mobility and fitness.

A physiotherapist or healthcare professional will assess shin splints through:

• A detailed discussion of symptoms, training history, and activity levels
• Physical examination to check for tenderness, muscle tightness, and alignment issues
• Analysis of gait, running technique, and foot posture
• Imaging, such as X-ray or ultrasound, may be used to rule out stress fractures
  

Early and accurate assessment helps prevent progression to more severe injuries.

Physiotherapy plays a crucial role in recovery and preventing recurrence. Treatment may include:

• Activity modification: Adjusting training loads and switching to low-impact exercises like swimming, cycling, or yoga
• Strengthening exercises: Targeting the lower leg muscles, hips, and core to improve stability and support
• Stretching programs: Loosening tight calf and Achilles muscles
• Gait and technique analysis: Correcting running or training errors
• Education: Gradually increasing training intensity (no more than 10% per week) to allow tissues to adapt
• Rehabilitation exercises: Balance, proprioception, and foot strengthening to prevent future injury
  

Consistent physiotherapy helps reduce pain, restores function, and ensures a safe return to training.

• Mild shin splints: 2-4 weeks with rest, physiotherapy, and modified training
• Moderate cases: 4-6 weeks, depending on activity levels and adherence to rehabilitation
• Severe or chronic cases: 6-12 weeks, especially if contributing factors are not addressed

Early physiotherapy significantly improves recovery time and reduces the risk of recurrence.

To minimise the risk of developing shin splints:

• Gradually increase training intensity and distance (no more than 10% per week)
• Warm up and stretch before exercise
• Strengthen lower leg, core, and hip muscles
• Wear supportive and well-fitting footwear
• Avoid sudden increases in activity or high-impact exercises on hard surfaces
• Incorporate low-impact cross-training activities during recovery
• Address previous injuries or biomechanical issues

You should see a physiotherapist or medical professional if:

• Pain persists despite rest and activity modification
  
• Symptoms interfere with training or daily activities
  
• You suspect a stress fracture or other serious lower leg injury
  
• You have recurring shin splints despite preventive measures
  

A physiotherapist can provide a personalised plan to restore strength, flexibility, and prevent future injury.

At Masnad Health Clinic, our experienced team of physiotherapists is dedicated to helping you recover from injuries like shin splints with evidence-based, personalised care. We focus on identifying the root cause of your pain, restoring function, and guiding you through a safe and effective recovery plan.

With state-of-the-art equipment, a holistic approach to rehabilitation, and a commitment to your long-term wellbeing, you can trust Masnad Health Clinic to help you move better, feel stronger, and stay active.

For all your Shin Splints needs, feel free to call us on 02 9793 8840 or Book Online today.