As marathon season approaches, many individuals lace up their running shoes, braving the streets in pursuit of their fitness goals. However, the quest for the runner’s high occasionally leads to the unwelcome companion of shin splints.
According to physiotherapist and ultrarunner Danny Brunton, “Shin pain, often known as ‘shin splints,’ can be a very common injury for runners.”
Medically termed as medial tibial stress syndrome (MTSS), this condition involves the inflammation of the outer lining of the shinbone, often caused by overloading its load capacity.
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Brunton emphasizes the importance of differentiating between inflammation and more severe issues like stress fractures, noting that MTSS typically presents with a wider spread of pain on the inside border of the shin during higher impact activities.
Physician Kristy Thomas expands the perspective, highlighting that shin splints can afflict not just runners but also high-impact dancers, military recruits, and various other athletes. Factors such as improper form and inadequate footwear can increase the vulnerability to this injury, particularly among beginners.
Shin splints commonly occur when there is a sudden increase in physical activity or a change in training routines. Sarah Campus, a personal trainer and nutrition coach, explains that heightened activity can strain muscles, tendons, and bone tissue, with individuals with flat feet, high arches, or those running on hard or uneven surfaces being particularly prone to shin splints.
If you find yourself dealing with shin splints, the first step is to rest, advises Thomas. Applying ice packs at regular intervals throughout the day can help reduce inflammation, along with controlled ranges of motion, stretching, strengthening of the calf region, and foam rolling to decrease tension. The choice of footwear also plays a crucial role, as proper shock absorption and support can make a significant difference.
However, when these measures prove ineffective, seeking medical attention is recommended, as there may be other injuries such as stress fractures that require different treatment approaches.
Brunton underscores the importance of strength training in minimizing the risk of shin splints and recommends specific criteria to resume running after an injury, focusing on being pain-free, gradually building volume and intensity, and allowing sufficient recovery and adaptation.
Thomas cautions that not all shin pain indicates shin splints, as it could be attributed to stress fractures, compartment syndrome, tendonitis, or nerve entrapment, each requiring accurate diagnosis and tailored treatment plans.