Shin splints, medically known as Medial Tibial Stress Syndrome (MTSS), are one of the most common complaints of runners [1]. The term shin splints describes pain along the front of the lower shin that gets worse when running or exercising. Shin splints are commonly developed from overuse, and can be diagnosed by a chartered physiotherapist using a combination of your history and a clinical exam [2]. A physiotherapist will rule out other injuries here first. Shin splints can be painful and uncomfortable – but you can manage them by following a few important tips.
Relative Rest
Shin splints are an injury caused by overuse. Rest can help the pain in the short term, and it is recommended to rest for a period of time before starting to run again. Start with shorter, slower distances when you do start to run again, instead of jumping straight back into long distances. If you normally run 3 times a week, start running once a week and build up to twice a week.
Cross Training
Incorporating other types of aerobic exercise into your routine, like cycling, rowing, or the elliptical in place of running, can help. Shin splints commonly come from the impact from running on hard or uneven surfaces. Replacing running with a different type of exercise once a week can help.
Monitor Load
Track the distance you run, type of run, time, and your symptoms in a note on your phone. Try to identify if something – like a long run, or a fast run – makes your symptoms worse, and adjust your running accordingly.
Ice
Freeze water in a small paper cup. Roll the circular ice across your shin to help settle the pain after exercise [3].
Change Your Shoes
Think about how long you have had your running shoes. Good shoes are important as they act as shock absorbers every time your foot hits the ground. If the sole of the shoe is worn, shoes lose their shock absorption. Try a new pair of shoes with more cushioning and see how you get on.
Click/Tap For References ↓
- Moen, M.H., et al., Medial tibial stress syndrome: a critical review. Sports Med, 2009. 39(7): p. 523-46.
- Winters, M., et al., Medial tibial stress syndrome can be diagnosed reliably using history and physical examination. British Journal of Sports Medicine, 2018. 52(19): p. 1267.
- Winters, M., et al., Treatment of medial tibial stress syndrome: a systematic review. Sports Med, 2013. 43(12): p. 1315-33.
