by Deion Clifton

Often overlooked, these lower leg muscles and bones often take the brunt of force administered by playing sports, running, dancing, or everyday gym use, and occasionally even walking. For some, this is a pain-free game; for others, it could leave them sidelined from activity. Let’s talk about shin splints and examine the root cause of the issue.

WHAT ARE SHIN SPLINTS?

When the tendons and muscles surrounding the tibia (and even the tibia itself) endure enough stress, you may start to feel a dull throbbing or sharp jolt of pain. This usually occurs in the lower leg region between the knee and the ankle.

This pain, known as shin splints or medial tibial stress syndrome (MTSS) by medical professionals, occurs because of excessive force exerted. Repetitive pounding and pressure don’t allow the shins adequate rest time for recovery, causing them to become weaker and weaker as the workout continues.

Symptoms include:

Dull ache in the front part of the lower leg
Pain that develops during exercise and persists after
Pain on either side of the shin bone
Tenderness, soreness, and swelling

Shin splints may result from one of two scenarios: muscles, tendons, and tissue surrounding the tibia have become inflamed,¹ or constant pounding has caused minute cracks in the tibia to form.² Stopping the workout when you feel pain instead of working through it ensures the injury doesn’t progress to a stress fracture.

Causes

Because shin splints are an overuse injury, causes usually involve high-impact, repetitive exercise such as:

A sudden change in activity levels
Running on an incline, decline, or uneven terrain
Increased frequency of training
Increased training intensity
Exercise involving frequent stops and starts
Running on concrete

RISKS

The following physical attributes and activities can put you at a higher risk of shin splints:

Flat feet
High or rigid arches
Vitamin D deficiencies
Improper footwear
Muscle weakness in the thighs or glutes
Inflexibility
Weak bones

METHODS TO DECREASE RISK

Cross-training when performing strenuous lower-body exercise could help spare you the pain that comes with it. Consider slowing your pace at intervals, pairing leg-dominant exercises with upper body work, or interspersing passive and active recovery days.
Active warmup stretches help to loosen muscles by increasing blood flow to the muscles used. Anterior tibialis, calf, and Achilles stretches can also assist in recovery from current shin splint pain. Try adding any of the movements at the end of this article to your warmup routine to help with recovery or lower your risk of getting shin splints.
A gradual increase in activity during or after returning to exercise will help prevent shin splints and injury. Building upon intensity over time will allow the muscles to strengthen and get comfortable executing movements. As long as you remain intentional about your workout intensity and don’t rush things, you could find yourself standing pain-free at the end of an intense workout.
Hard, uneven surfaces and hills strain the front leg muscles, causing them to become inflamed. If you’re a runner, a grass or a rubber track may be your best option for long-distance runs. Also, consider low-impact exercises such as biking or swimming to take the stress off your legs.
Supportive sneakers help to absorb the shock of repetitive pounding. Orthotic inserts can also help by supporting your arches and providing extra shock-absorbing cushioning. If you’re having trouble finding a supportive sneaker, stop in the store and chat with an employee or a pedorthist who can help find a sneaker to match your foot type.

However, suppose after following all those strategies, you’re still one of the people who consistently suffer. In that case, you’re going to want to treat this pain as a forewarning from your body. Take care of yourself by immediately ceasing activity and going into recovery mode. This involves resting that area, icing your shins, taking an over-the-counter anti-inflammatory, using shoe inserts or supportive shoes, and adding gentle stretches to your routine.

Shin splints can take up to 6 months to heal completely, but 2 – 4 weeks is the expected rest time needed for recovery.⁴ Don’t try to fight through the pain and risk progressing your injury to a stress fracture, leaving you out of commission for even longer. It’s best to take your time coming back and work your way back up to your preferred intensity level.

5 EXERCISES FOR SHIN SPLINTS

with Personal Trainer Renee Paoli

These stretches and exercises can help lower the risk of getting shin splits while exercising. If you suffer from shin splints, consider adding these exercises to your warm-up routine.

1. Kneeling Anterior Tibialis stretch

(A) Sit on your feet, making sure your feet are pointed slightly inward. Place your hands on the floor in front of you. (B) Lean forward, push into your hands to lift your knees, and rest on your toes for an increased stretch. Hold for 15-30 seconds.

2. ANTERIOR TIBIALIS STRENGTHENING

(A) While seated, secure an exercise band around something sturdy and loop it around your foot, just beneath the toes. (B) Flex your ankle towards you and release, making sure to control it on the way in and on the way out. Do 2-3 sets of 10-20 repetitions.

3. HEEL WALKS

(A) Stand with your feet flat on the floor. Lift your toes as high as possible without losing balance (engage your core for balance).
(B) Walk 10-20 steps or as far as possible in 30 seconds. Lower your heels and rest for 15 seconds (2:1 work:rest ratio). Repeat 2-3 times.

4. CALF RAISES

(A) Stand up straight with your feet flat on the floor. Lift your heels off the floor as high as you can. (B) Pause for 1-2 seconds and squeeze your calf muscles before lowering your heels to the floor. Repeat ten times for 2-3 sets.

5. SEATED CALF STRETCH

Sit on the floor with your legs extended straight out before you. Loop a strap or towel around the sole of one of your feet. With your leg straight, gently pull your foot toward your body until you feel a stretch in your calf. Hold for 30 seconds, switch legs, and repeat. Repeat 3-5 times for 30 seconds each.