Have you ever experienced a deep ache or burn in your shins while walking or running?
You might be suffering from Medial Tibial Stress Syndrome (MTSS) more commonly referred to as Shin Splints!
Shin splints are the most common overuse injury occurring to the lower limb. Usually caused by repetitive stress to the tibia (shinbone) and the connective tissue due to physical activity. Tenderness is felt either on the medial (inner) aspect or the lateral (outer) aspect of the lower leg. There are many risk factors that can contribute to the development of the condition.
Risk Factors
participation in sports that involve running and jumping
Flat feet or high arches
Gait abnormalities such as excessive foot pronation or tibial torsion
Possible Causes
Repetitive overload through the tibia (shinbone)
Walking/running on hard surfaces
Poor shock absorption in footwear
Poor running technique
Increased exercise intensity
Gait abnormalities: such as excessive foot pronation
Muscle weakness, fatigue or injury
How do you know if you have Shin Splints?
If you are experiencing pain on the inner or outer aspect of your lower leg during or after exercise
If you are experiencing tenderness or swelling on the lower leg related to exercise
” But Katie, I really love running. Isn’t there anything I can do to stop this pain?”
“Don’t worry there are a number of things that YOU can do! Have a look below for some easy tips!”
What can YOU do to prevent or improve Shin Splints?
Avoid activities that aggravate the condition such as sports involving running or jumping
Try running on softer surfaces such as grass or packed sand
Make sure that your running shoes are supportive and shock absorbent
Slowly increase your training frequency and intensity
Make sure that you perform warm up and cool down stretches
Ice and elevate the area after physical activity
Visit your Chiropractor for a gait analysis and functional movement assessment
Have any questions about Shin Splints or any other issues you are having with you running, don’t hesitate to contact our team at the Hands on Health Care Clinic
Call us on (02) 9949-3017 or book your next appointment online at www.handsonhealthcare.com.au
Craig, D. I. (2008). Medial Tibial Stress Syndrome: Evidence-Based Prevention. Journal of Athletic Training, 43(3), 316–318. [cited 2018 May 29]; Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2386425/
Alfayez SM, Ahmed ML, Alomar AZ. A review article of medial tibial stress syndrome. J Musculoskelet Surg Res [serial online] 2017 [cited 2018 May 29];1:2-5. Available from: http://www.journalmsr.com/text.asp?2017/1/1/2/213068
Risk Factors
