Shin splints are a common condition that causes pain and swelling in the front of the lower leg or shin. Although the term “shin splints” is often used to describe any pain in this area, it specifically refers to medial tibial stress syndrome (MTSS), which involves inflammation of the muscles, tendons, and bone tissue around the shin.

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Causes of Shin Splints

Shin splints are most commonly caused by overuse, but they can also be triggered by improper running techniques, muscle tightness, or other factors. Some common causes of shin splints include:

  • Exercising on uneven ground: Running or walking on uneven surfaces can put extra stress on your lower legs.
  • Rapid increase in exercise intensity or duration: Sudden increases in activity can strain the muscles and tendons in your shin.
  • Poor running mechanics: Faulty posture, such as excessive leaning forward or backward, landing on the balls of your feet, or pointing your toes outward, can contribute to shin splints.
  • Repetitive impact: Activities like jogging, running, or hiking that involve repetitive impact on the lower leg can lead to shin splints.
  • Running or walking on hard surfaces: Hard surfaces like asphalt or concrete can cause more shock and stress on the legs.
  • Starting an exercise regimen after inactivity: Jumping back into an exercise routine after a period of rest can strain muscles that aren’t accustomed to the effort.
  • Tight or stiff lower-leg muscles: When the muscles in the lower leg are tight, they can increase the risk of shin splints.
  • Worn-out or improperly fitted shoes: Shoes that don’t provide proper support or cushioning can exacerbate shin splints.

Symptoms of Shin Splints

The primary symptom of shin splints is pain along the front of the lower leg, particularly on the inside of the shinbone. The pain may start at the beginning of exercise but can decrease as you continue to move. However, the pain might worsen the day after exercise.

Other signs of shin splints may include:

  • Swelling in the lower leg.
  • Formation of lumps or bumps along the shin.

Treatment for Shin Splints

The treatment for shin splints focuses on reducing pain and inflammation while allowing the affected muscles and tissues to heal. The basic treatment follows the R.I.C.E. guidelines (Rest, Ice, Compression, Elevation):

  • Rest: Avoid activities that cause pain and give your legs time to recover.
  • Ice: Apply ice to the shin to reduce swelling and pain.
  • Compression: Use a compression bandage to help reduce swelling.
  • Elevation: Raise your leg above heart level to help reduce swelling.

Other treatments for shin splints include:

  • Non-weight-bearing exercises: Activities like swimming or cycling can help maintain fitness without putting stress on the shin.
  • Stretching lower-leg muscles: Stretching the muscles in your calves and shins can improve flexibility and reduce tension.
  • Over-the-counter pain medication: Medications like ibuprofen or aspirin can help alleviate pain and inflammation.
  • Taping: Taping the shin can help reduce pressure on the muscles and provide support.
  • Heat therapy: Applying heat before exercise can help loosen tight muscles.
  • Shock-absorbing insoles: Insoles that provide additional cushioning can reduce impact on the lower legs while walking or running.

If these treatments don’t relieve the pain, or if your symptoms persist, it’s important to consult a doctor. They may recommend additional rehabilitation techniques or other treatments to help with your recovery.