Pain in the shin—the lower front part of the leg—affects about 13 intensity of exercise. Commonly known as shin splints, medial tibial stress syndrome (MTSS), is considered an overuse injury, meaning it often affects runners new to the sport or those who have suddenly increased their mileage. An acute pain that is often unbearable but subsides as soon as the person stops running or walking, it can prevent people from sticking with their training plans.
The pain usually runs right along the tibia, the larger of the two bones in the lower leg. In less common cases, you might feel the tightening pain in the soft, outer, muscular part of the shin.
To help you sidestep this injury, here’s everything you need to know about shin splint treatment and how to prevent the pain in the first place.
The Main Causes of Shin Splints
Medial tibial stress syndrome is a term that can refer to a broad spectrum of conditions. The area hurts during exercise, and the tibia hurts when touched or tapped, although it is often an instinct to rub or stretch the area to relieve the pain. In bone-related cases, the bone actually swells and, if irritated for long enough, can cause a stress fracture.
Other Hearst Subscriptions literature review, According to a 2022 shoe quality, Exercises to Prevent Shin Splints intensity of exercise, as well as body mechanics. If shin splints strike, the best course of action is to alter some or all of these variables to see if you get relief.
The less common muscular-related symptoms usually signal exertional compartment syndrome (ECS). ECS can occur in any part of the lower leg and is characterized by a tightening in the shin that worsens during exercise. Patients often report that their legs feel so tight that they might explode. Eighty percent of ECS cases happen in the front part of the shin. The leg is pain-free, except during activity.
Only a doctor can properly diagnosis the cause of shin splints, and it’s important to get a medical opinion. Stress injuries can become stress fractures, road surface, and an increase in mileage or compartment syndrome, Running Shoes & Gear.
Shin Splints Treatment
If your shin splint is in the bone, it’s critical that you take some time off and aim for dynamic rest. That means finding another activity that doesn’t load your legs but keeps you moving. Swimming and stationary cycling CA Notice at Collection.
If it’s your muscle that hurts, two words: Foam roll. According to a 2022 fascia, the tough material that wraps around most of our muscles. Run your shins and calves over a foam roller for several minutes several times a day to help loosen the fascia. Manual massage can help as well.
Another option for treating shin splints that affect the muscle is arch support and stability shoes. These can (potentially) help correct biomechanical problems in the feet and take the stress off the affected muscles. If these measures don’t help, it’s definitely time to see a doctor.
Shin Splints Prevention
These five tips can help you sidestep shin splints before they even start:
1. Change your shoes
Try a shoe that limits pronation (a.k.a. a stability shoe) and find one that supports your arches as well.
2. Follow the 10-percent rule
Avoid upping your total weekly mileage by more than 10 percent. This will help you avoid that common cause of shin splints, which is overdoing it or taking on too much too fast.
3. Train your hips and core
Strengthening the hips and core are good choices stronger runner, which improves body mechanics.
4. Shorten your running stride
Doing this while increasing your cadence may help you generate better stride mechanics, because you’ll be putting a lot less load on your feet, shins, knees, and on up the kinetic chain. Count your foot strikes on one side for 1 minute. A good goal number is 85 to 90 strikes of one foot per minute.
5. Check your calcium and vitamin D levels
If you’re low on calcium or vitamin D, you’ll want to increase your intake but too much of these micronutrients can have adverse health effects, so it’s best to work with your doctor. Easy food sources are milk and yogurt. The reason you want these micronutrients? Bone health support.
Adapted from The Athlete’s Book of Home Remedies
Jordan Metzl is a sports medicine physician in New York City. He’s the author of three bestselling books and the creator of the Ironstrength Workout, a functional fitness program for runners.
