Medial tibial stress syndrome, or shin splints, is a clinical syndrome that usually arises in or after high-impact exercise. Described as shin pain, swelling, and even redness , most athletes go through these pains. Athletes do not know how to treat shin splints, which can impact performance and quality of life.
This condition is also associated with the performance of an athlete since symptoms may restrict their ability to perform basic movements while in training and competition.
If you want to understand the causes of medial tibial stress syndrome and learn how to prevent it, you’re in the right place. Stick around to discover effective treatments and precautionary steps for staying active and healthy.
What is shin splints?
Shin splints is a condition that involves the tibia, the shinbone in the front of the leg. It is the condition that involves pain and inflammation in the region just above the ankle.
The syndrome is generally related to high-impact exercises , like running, and results from repetitive and excessive stress being placed on the bone and muscles of the leg, causing small injuries.
Types of shin splints
Medial tibial stress syndrome can be divided into two principal categories that vary based on location and symptoms.
One is referred to as anterior tibial shin splints and is the most prevalent form of the syndrome. It happens when muscles and tibia bone in the anterior area of the leg are subjected to excess stress and repetitive pounding. This leads to inflammation of the muscle and microfractures of the bone.
The second, posterior tibial shin splints, though less frequent, is dangerous and problematic for those afflicted. This ailment produces pain along the inside leg from repeated stress on the posterior tibial tendon, impacting ankle stability and mobility.
Shin Splints in the Sports World
Shin splints are also a prevalent issue in the world of sports . Despite the fact that their occurrence isn’t tied to any sport, the syndrome is usually one of the hardest injuries for runners.
This is due to the fact that recovery can take an awful long time, disrupting training for a longer amount of time than other sports injuries.
Causes of shin splints while running
When running, the problem can be triggered by several factors, with individual biomechanics being one of the main ones. Therefore, the way a person runs, including their movement technique and stride pattern, can directly influence the development of the syndrome.
Moreover, improper walking may add to the workload of the tibia, leading to the formation of shin splints. Improper footwear selection may also be a contributing factor, as some sneakers may not provide adequate cushioning or are worn out and if used in the long run, may enhance leg strain when running.
Also, sudden spikes in training intensity or length are significant factors to be noted. Runners who do not adhere to a progressive training program and attempt to do everything at once can put too much workload on their leg muscles and bones and become more prone to shin splints.
What are the primary symptoms of shin splints?
The most typical symptom of shin splints is shin pain. This pain typically occurs early during the onset of exercise, might be improved temporarily with the warming up of the athlete, but tends to recur after the stoppage of exercise.
The syndrome can also induce persistent discomfort, even when at rest, and may show swelling in the concerned site. These combined signs, particularly repeated pain, are typical of the condition, which can be induced by multiple factors that lead to its occurrence.
For further information, see other symptoms of shin splints:
1. Acute increase in intensity and/or training duration
Sudden increases in the intensity and/or duration of training are likely to cause shin splints. This is because when one increases the intensity of training, they put their leg muscles and bones under undue stress.
Therefore, this added stress, particularly if amplified by other factors (like inadequate movement technique), can overwork the tibia , resulting in the onset of the syndrome.
2. Training on hard or uneven surfaces
Training on hard or uneven terrain is a risk factor for shin splints in athletes. Running on concrete or asphalt, for instance, does not absorb impact as much as softer ground.
Also, training on uneven terrain, like slopes, can also heighten the risk of shin splints. The lack of stability of the surfaces demands more effort from the muscles in the leg to keep up with balance, which may overwork the tibia.
3. Wrong step
The manner in which one strikes one’s foot during a run can influence the impact distribution over the feet and legs. Poor footstrike can lead to inefficient shock absorption and tibial and surrounding muscle strain.
This cumulative and non-uniform load can cause shin splints. Biomechanical testing, however, can detect stride deviations and inform the choice of suitable footwear and/or even the application of orthopedic insoles for enhanced pressure distribution.
4. Inadequate stretching
Inadequate stretching is one of the ways that shin splints are caused among sports persons engaged in high-impact activities. Stretching can serve to prepare muscles and tendons for use , thereby enhancing flexibility and range of motion.
When muscles are contracted, they can exert extra stress on the bones in the leg when exercising, resulting in tiny tears in the tissue and, as a consequence, inflammation in the shin region.
Hence, if you ever notice any symptom or sign of shin splints, it’s best to consult a doctor at once . Medial tibial stress syndrome is not a condition one should take lightly, as it can develop into more severe injuries if left alone.
How to cure shin splints?
Treatment of shin splints is a method directed at alleviating pain, healing, and avoiding recurrence. To begin with, rest is mandatory , thus lessening the level of intensity or temporarily ceasing physical exertion enables the inflamed tissue in the region of the shin to heal.
In addition, icing the affected area helps diminish swelling and ease pain , and repetition is suggested for approximately 15 to 20 minutes every 2 to 4 hours.
Other measures can prevent medial tibial stress syndrome, including:
- Consult a coach.
- Do not overtrain .
- Perform muscle strengthening exercises.
- Pay attention to symptoms.
- Replace running shoes at the right time .
- Use comfortable footwear that conforms to the shape of your feet.
Thus, by incorporating these habits, it is likely to bring down considerably the risk of shin splints and good athletic performance.
What if I do not treat shin splints?
As continued inflammation and micro-tears in the tibia and leg muscles go untreated, shin pain can get progressively worse and become chronic. The pain can be incapacitating, not just affecting sports participation but even daily functioning.
Moreover, if untreated, the syndrome can cause worse complications, such as stress fractures of the bones of the leg, which take place when the already compromised bone due to shin splints collapses under repeated stress.
Treating stress fractures is more complicated and can include extended immobilization, surgery, and extensive recovery time. Hence, neglecting proper recovery not only compromises quality of life but also influences the athlete psychologically , leading to frustration and demotivation towards physical activity.
Thus, it is vital to notice the initial symptoms of shin splints , get a physician’s guidance, and adhere to a suitable treatment regimen to avoid the development of complications and sustain long-term wellness and mobility.
Eliminate shin splints!
To prevent shin splints and continue your sports performance, it’s critical to adopt precautionary measures.
Start with progressive training and avoid sudden jumps in intensity or duration. Allow your body time to adjust to the demands. This reduces strain on your leg bones and muscles. It also lowers your risk of injury.
Additionally, get assistance from coaches so that you receive particular instruction for your sports practice, preventing the onset of the syndrome.
Do not undervalue the importance of rest. Make stretching and strengthening exercises part of your daily routine. These simple preventive strategies will boost your athletic performance. They will also help you avoid the pain of shin splints.
