Medial Tibial Stress Syndrome, more commonly known as shin splints, is a bony overload injury that causes pain on the inside of the shin or the front part of your leg from the knee to the ankle. Shin splints are incredibly common, but research shows that the female gender and increased BMI (body mass index) are two factors associated with developing shin splints, according to Dr. Sean Duggan, PT, DPT, MTC, OCS, Clinic Director at our Raleigh East Clinic. Dr. Duggan shared his expert knowledge on shin splints with First for Women:
Causes & Symptoms
Shin splints occur when repetitive stress is placed on the shin, straining the muscles that attach to the bone.
Shin splints’ symptoms include pain over the front of the lower leg, along the shin bone, and potentially swelling. Shin pain usually presents upon starting activity and may get better with continued exercise. However, pain may be felt throughout the activity and even afterward as this condition progresses.
Treatment
While most shin splint treatments can be done at home, scheduling a physical therapy appointment is never a bad idea. Keep reading for a few at-home treatment options.
Apply Ice
“To relieve the pain associated with shin splints, you may try icing the area for 5-10 minutes one to three times a day depending on symptoms; avoid using a heating pad as heat can increase inflammation to the area,” explained Dr. Duggan.
Stretch
“Stretching the muscles in the front and back of the lower leg can also help. Try holding these stretches for the calf and front of the leg for at least a minute, or in shorter bouts as needed, and complete them two to three times a day,” said Dr. Duggan
Strengthen
“It is important to strengthen muscles of the leg, ankle, and feet to prevent the recurrence of shin splints. This can include calf raises, resisted ankle motions and single leg balance exercises all to strengthen the muscles surrounding the injury,” explained Dr. Duggan.
Continue being Active
“In general, it is recommended to decrease the amount of repetitive stress to the shin while you are recovering. This may look like changing the duration or speed of the aggravating activity or breaking up your exercise with stretching breaks,” said Dr. Duggan. “Bottom line: it is important to keep doing low-impact physical activity like walking or working out, even while recovering, for optimal return to your usual activities.”
Are my Shin Splints Healing?
You can tell when shin splints are healing, when the pain begins to subside, and you can participate in more activities. Soreness can and should be expected as you recover but should improve with time as you move through the strengthening and stretching exercises.
Schedule an Appointment
If you have any questions or concerns about improving shine splints, don’t hesitate to schedule an appointment with a BreakThrough Physical Therapy physical therapist. Your health and safety are our top priority. For the full article, please follow this link: Pain in Your Lower Legs? You May Have Shin Splints: How to Tell and Home Remedies for Relief.