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Shin splints develop when the muscles and bones in the lower leg pull and tug at their insertion on the shin bone (the tibia), causing it to become inflamed (irritated and swollen) and painful. Athletes frequently have shin discomfort as a result of repeated stress on the shin bone, muscles, and connective tissues. Shin splints are also known as medial tibial stress syndrome, which is a more appropriate term.
Shin splints are a prevalent form of overuse injury. Most people recover from shin splints with rest and ice, with no long-term health consequences. Shin splints, on the other hand, have the potential to develop into a tibial stress fracture if left untreated.
What causes shin splints?
Shin splints are caused by the pushing and straining of the muscles and connective tissues of the lower leg, which causes recurrent stress to the shin bone. Running and jumping can cause the shin bone to become inflamed (swollen or irritated) and weaker as a result of repeated, repetitive pressure. When a bone is not given enough time to heal, the damage can worsen and cause considerable discomfort. Anyone who begins a new workout program or increases the intensity of their sport or activity too rapidly may develop shin splints.
Who are the people who get shin splints?
Although anyone can suffer shin splints, particular people are predisposed to the condition. Shin splints are more common in the following groups:
- Runners, particularly those who run on uneven surfaces or who increase their training program abruptly.
- Athletes that participate in high-impact sports that place a strain on the legs.
- Dancers.
- People with flat feet, high arches, or extremely inflexible arches. In this case, your muscles and bones may be unable to absorb or distribute stress from impact and loading activities.
- Military personnel and others who march or stroll a lot.
- People who exercise in unsupportive shoes.
- Walking long distances.
- Anyone who has a vitamin D deficiency, an eating disorder, or a loss of normal menstruation.
- Individuals who already have weakened bones due to osteopenia or osteoporosis.
SYMPTOMS OF SHIN SPLINTS
Lower leg soreness is the most prevalent sign of shin splints. The discomfort might be slight to severe, and the shin bone may be painful to touch. Shin splint pain can:
- Commonly be found on the inside lower part of the leg or in front of the shin bone.
- Begin with intermittent discomfort during action and evolve to a continuous and chronic pain even after the activity has ceased.
- Be a strong aching or a subtle ache.
- Become worse after physical activity.
SHIN SPLINTS DIAGNOSIS
Doctors diagnose shin splints by taking a detailed medical history and evaluating you. Your doctor will evaluate your gait, or how you walk, as well as your lower leg, ankle, and foot. A thorough examination will include moving your ankle and foot around and feeling for soreness along the bone. Standing or jumping on the sore leg may aid in the diagnosis of shin splints or a stress fracture.
Your doctor will initially order an X-ray to rule out a stress fracture, albeit stress fractures are not noticed in around 2/3 of normal X-rays. As a result, if your doctor is worried, he or she may request a magnetic resonance imaging (MRI) or bone scan. These tests can tell your doctor if your shin splint has progressed to a stress fracture since they detect the damage before an X-ray.
What is the best way to tell whether I have shin splints?
Shin splints are caused by aching legs or lower leg pain that worsens after exercise. The pain could be intense or dull, and it could come and go. While shin splints are not a life-threatening ailment, you should see your doctor to rule out a stress fracture.
TREATMENT FOR SHIN SPLINTS
You must let your bones and muscles to recover in order to alleviate your discomfort. Shin splints are usually relieved by a combination of:
- Rest: Give your muscles and bones a chance to recuperate by taking a break from sports, running, and other activities. You may need to rest and relax for a few weeks, if not longer.
- Ice: For a few days, apply a cold compress to your shins every 10 to 20 minutes, three to four times a day. Ice helps to reduce swelling and pain associated with shin splints.
- Pain relievers: Nonsteroidal anti-inflammatory medicines (NSAIDs) are available over-the-counter and can help with pain and swelling.
- Supplements: A vitamin D3 supplement (1000 to 2000 IU per day) may be beneficial. Consult your doctor about supplements.
- Slowly raise your activity level: When you do decide to become more active again, do so gradually. Increase your activity level gradually to lessen the likelihood of reoccurring shin splints.
- Shoe inserts and supportive shoes: For persons with flat feet, shoe inserts (orthotics) can help relieve the agony of shin splints. Orthotics support your arches and relieve stress on your lower leg muscles and bones.
- Physical therapy: Therapy can be beneficial, especially when it comes to resuming running.
PREVENTION OF SHIN SPLINTS
While you may not always be able to prevent shin splints, you can lower your chances of acquiring or exacerbating the problem. You can reduce your risk by doing the following:
- When exercising, use supportive shoes. Every 300 miles, running shoes should be replaced. Wearing orthotic inserts to support your arches is a good idea. Stop by a running shoe store and speak with someone who can help you match your foot type with the right running shoe or orthotic.
- Begin cautiously and gradually increase your activity level and intensity. Avoid rapid bursts of activity. Stick to the 10% guideline and don't increase your activities more than 10% per week.
- Warm up your muscles by stretching them before you exercise.
- When running, avoid surfaces that are hard, uneven, or mountainous. If you run frequently, consider including low-impact exercises (such as swimming) into your fitness routine to give your legs a respite from the strain of running. Cross-training and rest days
- Rest between activities to enable your muscles and bones time to recuperate.
- Make use of pain as a guide. Reduce your exercise level if you have shin pain till it goes away. Do not strive to push yourself through pain.
Are shin splints a permanent condition?
Shin splints are not a lifelong condition. You should be able to relieve shin splint discomfort by resting, modifying your activity routine, and wearing supportive footwear. Consult your doctor if your shin splints persist for an extended amount of time. You may require testing for stress fractures or other conditions that could be causing your pain. Preventing the recurrence of shin splints may include a review of your food, footwear, stretching, and flexibility.
CONCLUSION
The vast majority of people who suffer from shin splints recover after taking a break from sports and hobbies. Shin splints normally go gone after three to four weeks of healing time for the legs. After their legs have recovered, most people can resume their workout routine. Because stress fractures take longer to heal, it is preferable to treat shin splints as soon as possible.