RAD blog

Shin splints, also known as medial tibial stress syndrome, is a common injury that affects many athletes. It is a type of overuse injury that occurs when there is excessive stress placed on the muscles, tendons, and bones in the lower leg. In this blog post, we will discuss what shin splints are, what causes them, how they can be prevented, and how they can be treated.

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What are shin splints?

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Shin splints are a type of pain that occurs along the shinbone (tibia), which is located in the front part of the lower leg. The pain can be felt in the lower third of the shinbone and may be sharp or dull. It usually occurs during or after physical activity, such as running or jumping.

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What causes shin splints?

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Shin splints are caused by repetitive stress on the lower leg. This stress can be caused by a number of factors, including:

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Overuse: Shin splints are common in athletes who engage in repetitive activities such as running, jumping, or dancing. Overuse of these activities can cause stress on the lower leg, leading to shin splints.

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Poor biomechanics: When an athlete's biomechanics are off, it can cause stress on the lower leg. This can be caused by a number of factors, including flat feet, tight muscles, and incorrect footwear.

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Training errors: Overtraining or increasing the intensity of training too quickly can also lead to shin splints.

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Hard surfaces: Running or jumping on hard surfaces can also cause stress on the lower leg.

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How can shin splints be prevented?

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There are several things athletes can do to prevent shin splints, including:

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Wearing proper footwear: Athletes should wear shoes that are appropriate for their sport and foot type.

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Gradually increasing training: Athletes should gradually increase the intensity and duration of their training sessions.

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Cross-training: Athletes should engage in activities that do not stress the lower leg, such as swimming or cycling.

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Stretching: Athletes should stretch their calf muscles and Achilles tendon regularly to help prevent shin splints.

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How can shin splints be treated?

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If an athlete does develop shin splints, there are several things that can be done to treat them, including:

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Rest: Athletes should take a break from activities that cause pain and rest the affected leg.

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Ice: Applying ice to the affected area can help reduce inflammation and pain.

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Compression: Wearing compression socks or wraps can help reduce swelling.

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Anti-inflammatory medication: Nonsteroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and inflammation.

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Physical therapy: Working with a physical therapist can help athletes strengthen the muscles in their lower leg and improve their biomechanics.

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What are 4 exercises to help fix shin splints?

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Standing Straight Leg Calf Raise (Double leg or single leg) 

-Suggested Sets and Reps: 3 x 12 

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Standing Bent Knee Calf Raise (Double leg or single leg) 

-Suggested Sets and Reps: 3 x 10 

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Wall Supported Ankle Dorsi-Flexion (Double leg or single leg) 

-Suggested Sets and Reps: 3 x 15 

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Knee to Wall Stretch 

-Suggested Sets and Reps: 3 x 10 

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In conclusion, shin splints are a common injury that affects many athletes. They are caused by repetitive stress on the lower leg and can be prevented by wearing proper footwear, gradually increasing training, cross-training, and stretching. If an athlete does develop shin splints, rest, ice, compression, anti-inflammatory medication, and physical therapy can all be effective treatments. If you experience pain in your lower leg, it is important to seek medical attention to ensure proper diagnosis and treatment.

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