Understanding Shin Splints: What Causes Pain Along the Inner Shin?
Shin splints, also known as medial tibial stress syndrome (MTSS), are a common and often debilitating condition that causes pain along the inner edge of the shin. Whether you're an athlete or someone who engages in regular physical activity, shin splints can interrupt your routine and hinder your ability to perform at your best. But what exactly causes shin splints, and why do they occur so frequently? In this blog post, we will explore the causes of shin splints and how repetitive stress contributes to this common issue.
What Are Shin Splints?
Shin splints are typically characterised by pain along the shinbone (tibia), specifically on the inner side of the lower leg. The pain can range from mild to severe and is often aggravated by physical activity, especially high-impact exercises like running, jumping, or playing sports. The pain usually develops gradually, making it easy to dismiss at first, but it can become more intense if left untreated.
The Causes of Shin Splints
Repetitive Stress on the Shins
The primary cause of shin splints is repetitive stress placed on the bones, muscles, and tendons of the lower leg. Every time you take a step, your lower leg absorbs the impact, especially when running, jumping, or engaging in any physical activity that involves frequent pounding. Over time, the continuous stress on the tibia can lead to inflammation and microtears in the muscles and tissues around the shin, resulting in pain.
This is why shin splints are more common among athletes who engage in repetitive high-impact activities. However, even non-athletes can experience shin splints if they suddenly increase their activity levels or make changes to their routine.
Sudden Changes in Intensity or Frequency of Exercise
One of the leading causes of shin splints is overuse, particularly when an individual suddenly increases the intensity or frequency of their exercise. For example, someone who begins a running routine without properly building up endurance may put excessive strain on the lower legs, resulting in shin splints. Similarly, transitioning from walking to running or increasing the frequency of workouts can strain the muscles and tendons, triggering pain.
This is why it’s important to gradually increase the intensity of physical activity, allowing your body time to adapt and build strength.
Improper Footwear
Wearing shoes that lack proper support or cushioning can contribute to the development of shin splints. If the shoes don’t provide adequate arch support or shock absorption, the pressure from every step is not evenly distributed across the foot. This added stress can then be transferred to the shin, increasing the risk of shin splints.
Inadequate or worn-out footwear is particularly problematic for runners, as they rely on proper shoes to absorb the shock of each stride. Replacing running shoes regularly and selecting the right type of footwear for your activity can reduce the risk of shin splints.
Flat Feet or High Arches
Structural abnormalities in the feet, such as flat feet (fallen arches) or high arches, can also contribute to shin splints. Both conditions can affect how weight is distributed across the foot and, by extension, the lower leg.
Flat feet: Individuals with flat feet may have difficulty absorbing shock properly, leading to excessive stress on the shin.
High arches: Those with high arches may also struggle with shock absorption, placing extra strain on the muscles of the lower leg, leading to shin splints.
Both of these conditions can alter the biomechanics of walking or running, increasing the likelihood of shin splints.
Muscle Imbalance or Weakness
Weakness in the muscles of the lower leg can also be a contributing factor to shin splints. When the muscles surrounding the tibia, including the calf muscles and the anterior tibialis (the muscle that runs along the front of the shin), are weak, they are less capable of providing stability during movement. This lack of support can lead to increased stress on the shinbone and surrounding structures, ultimately resulting in shin splints.
Muscle imbalances can also cause abnormal movement patterns while walking or running, contributing to stress and strain on the shins.
The Role of Overuse and Recovery
Overuse is a key factor in the development of shin splints. For athletes or active individuals, engaging in prolonged or intense activities without adequate rest can increase the risk of injury. The repetitive impact and stress on the shins can cause small, repetitive trauma to the bones, tendons, and muscles. If this trauma isn’t given time to heal, the pain intensifies, leading to shin splints.
Recovery is essential in preventing shin splints from worsening. Proper rest allows the muscles and bones to repair themselves, reducing inflammation and preventing further damage. Ignoring the pain or pushing through it may only lead to more serious injuries, such as stress fractures or tendonitis.
Symptoms of Shin Splints
The most common symptoms of shin splints include:
Pain along the inner edge of the shin: The pain may be dull at first but can become sharper as activity continues.
Swelling: Mild swelling along the shin can occur.
Tenderness: The affected area will often feel tender when touched or pressed.
Pain that worsens with activity: The pain typically increases during running, jumping, or any high-impact exercise.
Treatment for Shin Splints
If you're experiencing shin splints, here are a few steps you can take to treat the condition:
Rest: Avoid high-impact activities that aggravate the pain. Give your body time to heal.
Ice: Apply ice to the affected area to reduce swelling and inflammation.
Compression: Wrapping the shin with an elastic bandage or using a compression sleeve can help alleviate swelling.
Elevation: Elevating the leg can help reduce swelling and promote healing.
Anti-inflammatory medications: Over-the-counter pain relievers like ibuprofen can help reduce inflammation and pain.
Stretching and strengthening exercises: Focus on strengthening the muscles of the lower leg and improving flexibility to prevent future shin splints.
Footwear adjustments: Invest in shoes with proper arch support and cushioning, and consider custom orthotics for additional support.
Prevention of Shin Splints
To prevent shin splints in the future, consider these tips:
Gradually increase activity levels to allow your body to adapt.
Wear proper footwear that provides adequate support and cushioning.
Strengthen and stretch your legs regularly to improve muscle strength and flexibility.
Cross-train by incorporating low-impact exercises like swimming or cycling into your routine to reduce stress on the shins.
Rest when necessary to avoid overuse injuries.
Conclusion
Shin splints are a common yet often preventable injury that can cause significant discomfort. Understanding the causes of shin splints, such as overuse, improper footwear, or muscle imbalances, is the first step in addressing the condition. Whether you're an athlete or someone who engages in regular physical activity, proper care, rest, and recovery are crucial to preventing shin splints and keeping your legs healthy.
If you’re suffering from shin splints or experiencing foot pain, don’t hesitate to reach out to Achilles Foot Clinic. Our team of experts can help you determine the underlying causes of your pain and develop a personalised treatment plan to get you back on your feet.
Contact us today to schedule an appointment and take the first step toward healing your shin splints.
