Are shin splints putting a damper on your running routine? Have you ever set out for a jog, eager to embrace the rhythm of your strides, only to be halted by that all-too-familiar pain shooting up your shins?
Shin splints are a common presentation for runners, affecting both beginners and seasoned athletes alike. This painful condition, medically known as medial tibial stress syndrome, often occurs due to overuse or improper running techniques. It’s a condition that many mistakenly believe requires extensive rest, leading to frustration and setbacks in fitness goals. However, with the right approach and intervention, shin splints do not need derail your running journey.
Incorporating physiotherapy into your running routine might be the game-changer you’ve been searching for. With targeted exercises, proper stretches, and personalised strategies, physio offers a path to not only alleviate the pain but also prevent it from recurring.
What are shin splints?
Shin splints, or medial tibial stress syndrome (MTSS), is an overuse injury due to repetitive stress on the tibia bone and the connective tissues that attach muscles to the bone.
Common symptoms of shin splints
- Pain and tenderness along the inner part of the lower leg.
- Pain that worsens during or after exercise.
- Pain that may initially improve as you continue exercising but returns afterwards.
- Mild swelling in the lower leg.
Common causes of shin splints
- Sudden increase in training intensity or volume: Doing too much too soon is a common culprit.
- Running on hard surfaces: The impact forces can be quite significant.
- Improper footwear: Shoes that lack support or cushioning can contribute.
- Biomechanical issues: Factors like overpronation (excessive inward rolling of the foot), weak hip or core muscles, flat feet or tight calf muscles can alter your running gait and increase stress on the shins.
Is it worth going to a physio for shin splints?
Yes, seeing a physiotherapist can be good for shin splints. They can create a tailored treatment plan that includes workouts to strengthen and stretch the muscles, improve running form and may recommend orthotics to alleviate stress on the shin bones.
Physiotherapy treatment for shin splints
1. Comprehensive running assessment
- They’ll start by taking a detailed history of your running habits, training schedule, pain symptoms, and any previous injuries.
- A physical examination will likely involve assessing your posture, gait (how you run), foot and ankle mechanics, muscle strength (especially hips, core, and calves), and flexibility.
- They might also perform specific tests to rule out other potential conditions.
2. Pain management
- Rest or activity modification: This is often the first step to allow the inflamed tissues to heal. This doesn’t necessarily mean complete rest, but rather reducing or modifying your running to a pain-free level. Cross-training activities like swimming or cycling might be recommended to maintain fitness.
- Ice: Applying ice packs to the affected area for 15-20 minutes several times a day can help reduce pain and inflammation. Depending on the severity, techniques like manual therapy (soft tissue massage, joint mobilisations), dry needling, or taping might be used to alleviate pain and muscle tension.
3. Addressing the underlying causes of shin pain
- Strengthening exercises: Your physiotherapist will prescribe specific exercises to strengthen weak muscles, particularly the hip abductors, gluteal muscles, and core. Stronger hips and core help stabilise your pelvis and legs during running, reducing stress on the shins. Calf strengthening exercises (both concentric and eccentric) are also important.
- Flexibility exercises: Tight calf muscles (gastrocnemius and soleus) can contribute to increased stress on the tibia. Stretching these muscles regularly is crucial. They might also assess and address any other muscle imbalances.
- Biomechanical correction: Through gait analysis, your physiotherapist can identify any biomechanical issues contributing to your shin splints. They might provide cues and exercises to improve your running form, such as increasing your cadence, reducing stride length, or focusing on a softer landing.
- Footwear advice: They can offer guidance on selecting appropriate running shoes based on your foot type and running style. They might also discuss the use of orthotics (shoe inserts) if necessary to provide additional support and correct biomechanical imbalances.
4. Gradual return to running
- Once your pain has subsided and you’ve made progress with strengthening and flexibility, your physiotherapist will guide you through a gradual and structured return to running program. This will involve progressively increasing your mileage, intensity, and frequency while monitoring your symptoms.
- They’ll also provide advice on warm-up and cool-down routines, as well as injury prevention strategies to minimise the risk of recurrence.
Final thoughts
Dealing with shin splints effectively requires a comprehensive approach that not only addresses the immediate pain but also identifies and corrects the underlying factors.
A physiotherapist is well-equipped to provide this individualised assessment and treatment plan to help you get back to enjoying your runs safely and sustainably.
If you’re experiencing shin pain, it’s always a good idea to consult with a physiotherapist for a proper diagnosis and personalised management plan. We can provide the most effective strategies tailored to your specific needs.
