Everything you need to know about shin splints.
Are you training for a marathon? or perhaps you are in the midst of a couch to 5km training block? No matter your level of running, shin splints are one of the most common hurdles runners face, particularly when the intensity of training suddenly ramps up.
You are sure to have heard about them, and perhaps you have even experienced the symptoms, but what exactly are shin splints? When it comes to managing and avoiding common sporting injuries knowledge truly is power, so Toby has broken down the condition down for you in the video below:
We have also summarised all of Toby’s expert advice in some easy bullet points for you below:
- What is it? Shin splints, otherwise known as Medial Tibial Stress Syndrome is localised inflammation along the shin bone commonly seen in runners as a result of overtraining.
- What does it feel like? Shin splints presents as a dull ache, throbbing sensation, or sharp pain anywhere along the inside of the shin bone, most commonly in the lower part of the bone.
- Is there a quick fix? Often shin splints occur when there is a sudden increase in intensity, or duration of training. Therefore, your first port of call would be to reduce intensity, decrease load and give the shins a break. You could also consider changing to shoes with better shock absorption to reduce the force going up your leg with each stride. Using ice and taking ibuprofen as prescribed will also help you accelerate the reduction of pain and swelling.
- What if I do all of that and the pain persists? If you are still in pain after implementing these quick fixes, there is no need to panic, it just means there may be other factors aggravating the area. Common examples of these factors are tight hip flexors that restrict extension through your glutes, or weakness in your calves. These issues are likely translating to the overloading through your tibia.
- What are my options from here? This is where we would recommend seeing an expert. This will allow you to find out exactly what movement faults are causing your specific case of shin splints and allow you to get on the fastest road to recovery.
By beginning physiotherapy with Body Logic Health, you will receive a personalised strengthening program targeting your specific deficits. This will be updated as you progress to keep your recovery moving forward. You will also receive manual therapy to reduce pain, and continuous guidance and support to help you return to your sport safely and efficiently. Once the pain has been addressed we can then help you continue to improve your running biomechanics and form and minimise your risk of future re-injury.
Contact us to book an assessment today and start getting back on track.