Shin splints are well-known within athletic communities, but athletes aren’t the only people affected by the condition. Keep reading to learn more about how to prevent and treat shin splints so you can reduce pain and keep doing the activities you love.
What are shin splints and how are they commonly caused?
Shin splints, also known as medial tibial stress syndrome, is a common overuse injury that causes inflammation of the muscles, tendons and tissue around your shin bone. They’re caused by repeated stress on the tibia (shin bone) and the surrounding muscles and tissue, and most often affect athletes, such as runners and basketball players, as well as members of the military, people with osteoporosis or those with orthopedic conditions such as flat feet.
What are the symptoms of shin splints?
Shin splint pain is typically felt on the inner lower legs or the front of the tibia (shin bone). It can range from mild to severe and feel like either a dull or sharp ache. You may also experience mild swelling, and your tibia may feel tender when touched. These symptoms typically worsen after physical activity.
Do shin splints go away on their own? How long do they last?
Most people recover from shin splints without any lingering health concerns, but recovery requires rest and ice. If left untreated, a shin splint could worsen and develop into a tibial stress fracture. Minor shin splints may heal in as little as weeks, but more severe cases require a longer period of rest and symptoms can linger for as long as six months to a year.
Can you get rid of shin splints without stopping your sport or exercise routine?
While it’s not impossible to work out with a shin splint, modifications to your routine may be necessary. High-impact activities, like running, dancing, tennis, soccer or basketball, should be limited or avoided altogether while you heal, and can be replaced with lower-impact alternatives, like swimming or upper body workouts.
What exercises are safe to do while you have shin splints?
The key to exercises with shin splints is to listen to your body. Lower-impact activities, like swimming or biking, are generally safer options during recovery. Stretching and upper body workouts are generally recommended as long as you don’t experience any pain. If you have specific concerns or questions about your condition, you can always speak with your primary care provider, an orthopedic specialist or a sports medicine expert.
Supporting Your Shins: The Best Shoes and Orthotics for Shin Splints
If you’re an athlete, wearing the right safety gear is important, especially if you’re prone to conditions like shin splints. If you’re experiencing repeated shin splints or having trouble fully recovering from one, consider if investing in new shoes or orthotics can help. You can purchase sneakers with cushioned shock-absorbing insoles, or orthotics to help relieve your pain, such as shoe inserts made especially for runners. Some people also find compression socks and ankle braces helpful.
Preventing and Relieving Shin Splints
Because shin splints can be caused by certain genetic factors, like flat feet, they’re not entirely avoidable for everyone. But there are ways to lower your risk of developing shin splints and effective tactics to help you find relief.
Shin Splint Preventive Exercises
Certain stretches, such as calf raises, heel walks and Achilles tendon stretches, can help prevent shin splints and strengthen the muscles and tendons in your lower legs.
Physical Therapy for Shin Splints
If you experience severe shin splints and haven’t been able to find relief on your own, physical therapy is another option to consider. Our sports medicine and rehabilitation specialists provide personalized treatment plans including stretches to help relieve shin splints and tips for reducing inflammation, strengthening muscles and improving flexibility.
Whole-Person Care to Help You Get Back on Your Feet
Shin splint pain can be frustrating, but you don’t have to let it keep you down. Our dedicated team of orthopedic specialists at AdventHealth Sports Med & Rehab will be by your side and help you find relief. Learn more about our sports med and physical rehab programs so you can feel whole.
