Understanding Shin Splints: Causes, Symptoms, and Physiotherapy Treatment
Introduction
Shin splints, or Medial Tibial Stress Syndrome (MTSS), refer to pain along the inner edge of the shinbone, often triggered by high-impact activities. Shin splints are prevalent among runners and athletes who have recently increased or altered their training intensity, causing inflammation in the muscles and tissues surrounding the tibia. This can result in throbbing, sharp pain along the shin that can disrupt both daily activities and athletic routines. Fortunately, recovery is achievable with effective physiotherapy treatments that also minimise the risk of recurrence.
In this blog, we’ll explore what causes shin splints, their symptoms, and how physiotherapy is an essential part of treatment and prevention.
1. What Are Shin Splints?
Shin splints develop due to inflammation in the tissues around the shinbone, often arising from repetitive stress or overuse. This condition is particularly common for individuals who:
Increase physical activity suddenly
Run on hard surfaces
Use worn-out or inadequate footwear
Have flat feet or abnormal arches
Shin splints cause pain along the inner shin, intensifying during activity and easing with rest. This pain can vary from mild to severe, depending on the condition’s progression.
2. Common Causes of Shin Splints
The most common causes include:
Overuse: Increased physical activity and repetitive strain on the shin area.
Foot Mechanics: Flat feet, overpronation, or high arches can lead to abnormal force distribution.
Improper Footwear: Worn-out or insufficiently supportive footwear can add stress to the shin.
Training Errors: Ramping up training frequency, intensity, or duration too quickly.
Hard or Uneven Surfaces: Running on hard surfaces, like concrete, places extra impact on the lower legs.
3. Symptoms of Shin Splints
Recognising shin splint symptoms is key to preventing the condition from worsening. Common symptoms include:
Pain Along the Shin: Pain runs along the inner edge of the tibia, from a dull ache to sharp throbbing.
Swelling: Mild swelling can occur in the shin area.
Activity-Related Pain: Pain typically worsens during physical activity and can persist afterward.
Tenderness: Touching the shin may cause tenderness or soreness.
Identifying these symptoms early on can prevent further complications and enable faster recovery.
4. How Physiotherapy Can Help Treat Shin Splints
Physiotherapy is vital for treating shin splints, aiming to relieve pain and target the root causes. A physiotherapist will assess your biomechanics, strength, and flexibility to design a customised recovery programme.
i) Initial Assessment and Pain Management
Physiotherapy begins with an in-depth assessment of:
Gait patterns
Foot mechanics
Range of motion in the ankles and hips
Muscle flexibility and strength
The goal is to identify any irregularities or weaknesses causing strain on the shins. Initial pain relief measures may include:
Rest: Reducing physical activity to give the shin time to heal.
Ice Therapy: Applying ice to reduce inflammation and alleviate pain.
Compression and Elevation: Decreasing swelling and improving blood flow to promote healing.
ii) Strengthening Exercises
Strengthening the muscles surrounding the shin reduces strain and helps prevent recurrence. Key exercises include:
Calf Raises: Strengthens calf muscles, reducing tibial strain.
Toe Curls and Extensions: Strengthens the muscles around the foot.
Tibialis Anterior Exercises: Targets the shin muscles directly.
Core and Hip Strengthening: Improves overall biomechanics, relieving lower leg strain.
Regular strength exercises create a robust muscular structure that supports the shins, preventing future injuries.
iii) Stretching and Flexibility Work
Muscle tightness in the lower leg can contribute to shin splints, so stretching is essential. Common stretches include:
Calf Stretches: Loosens the calf muscles, which reduces shin pressure.
Hamstring Stretches: Reduces tension that may affect the lower leg.
Achilles Tendon Stretches: Tightness in the Achilles can worsen shin splints.
Improved flexibility allows muscles to absorb impact more effectively, protecting the shinbone from excessive force.
iv) Gait and Movement Retraining
A physiotherapist may also recommend gait retraining to correct irregular movement patterns that could be exacerbating shin splints. Retraining can involve:
Adjusting Foot Position: Correcting overpronation or supination.
Modifying Stride Length: Adjusting the stride to reduce shin impact.
Cadence Training: Increasing step frequency to spread forces evenly, reducing shin strain.
Corrected gait and movement patterns can reduce the recurrence of shin pain, supporting sustainable and healthy movement.
v) Shockwave Therapy
Shockwave therapy, a non-invasive treatment, is particularly effective for stubborn shin splints. Sound waves stimulate blood flow, helping to speed up tissue repair while breaking down scar tissue, providing pain relief, and promoting healing.
5. Tips for Preventing Shin Splints
Preventing shin splints involves reducing shin strain and improving overall biomechanics. Tips for prevention include:
Gradual Activity Increases: Avoid sudden jumps in training intensity.
Supportive Footwear: Use shoes that offer ample support and cushioning.
Cross-Training: Balance high-impact activities with low-impact options like cycling or swimming.
Regular Strengthening: Maintain strengthening and stretching exercises, focusing on the calves, shins, and hips.
Proper Warm-Ups: A solid warm-up prepares muscles for impact and reduces strain.
Early Pain Management: If shin pain occurs, address it immediately to avoid escalation.
6. When to Seek Professional Help
While mild shin splints may resolve with rest and at-home care, it’s best to consult a professional if:
Pain persists despite rest
Pain occurs regularly during activity
Everyday activities become painful
Swelling or bruising appears
A physiotherapist will develop a personalised treatment plan that enables safe, efficient recovery and a return to activity without pain.
Conclusion
Shin splints are painful and disruptive, but with rest, strengthening, stretching, and physiotherapy, full recovery is possible. At Proformance Clinics based in Poole, we focus on assessing, treating, and preventing shin splints with a comprehensive, evidence-based approach to care. We’re here to help you achieve pain-free movement and long-term wellness.
If you’re struggling with shin pain, reach out to our clinic to learn how physiotherapy can support your recovery. Start your journey towards pain-free, active living with our team at Proformance Clinics. Book an appointment with us today.
