Shin Splints

Introduction

Shin splint is a condition characterized by gradual onset of pain in lower two-thirds of anterior and medial part of the tibia.

It is commonly associated with sports that cause sudden shock on repeated landings and change of direction.

TYPES

• Medial tibial stress syndrome (MTSS) – diffuse pain along the postero-medial aspect of tibia, most common type of shin splint.
• Anterior tibial stress syndrome (ATSS)- diffuse pain along the antero-lateral part of tibia.

Causes

Shin splints are often caused by a combination of factors, including overload from sudden increases in activity intensity or frequency, running on uneven terrain, and poor running mechanics. Wearing worn-out or ill-fitting shoes, excessive uphill or downhill running, and muscular tightness in the lower leg also contribute to shin splints. Additionally, biomechanical issues such as landing on the balls of your feet or running with toes pointed outwards can put excessive stress on the lower legs.

Signs and Symptoms

Pain and tenderness in front of lower leg along either side of the shinbone which develops gradually with exercise.

Moderate swelling in lower leg.

RISKS

Certain individuals are more prone to shin splints, including those with a previous history of Medial Tibial Stress Syndrome (MTSS), flat feet or rigid arches, and high BMI. Biomechanical factors such as running or landing in a dorsiflexed position, reduced hip external rotation, and muscle imbalance also increase the risk. Additionally, sudden changes in training intensity, volume, or frequency can contribute to shin splints.

Diagnosis

Shin splints are diagnosed through a combination of detailed medical history and physical examination. Patients are asked about their history of prior shin splints. The affected area is palpated to check for tenderness. The examination also includes checks for flat foot, one-leg hop test, and provocative test to assess pain on resisted plantar flexion.

Treatment

• Treatment of Shin Splints: The treatment of shin splints involves conservative management and rehabilitation exercises. Conservative management includes cryotherapy, ultrasound therapy, and soft tissue mobilization.
• Rehabilitation Exercises: Rehabilitation exercises focus on strengthening core muscles, including abdominal, gluteal, and hip muscles, as well as lower leg muscles. Other exercises include proprioceptive balance training, calf and foot muscle stretches, single-leg exercises, and modified take-off and landing techniques for jumping athletes.
• Orthotics and Footwear: Patients with flat feet or over-pronation are recommended motion control running shoes. Orthosis, either flexible or semi-rigid, may be prescribed to address excessive foot pronation and flat foot.
• Goals of Treatment: The primary goals of treatment are to improve running mechanics, prevent lower extremity overuse injuries, enhance joint and posture stability, and reduce pain and inflammation.

How Can a Physical Therapist Help?

Physical therapists help recover pain free movement by determining risk factors that caused MTSS and teach how to address those causes and tactics to prevent reinjury. They improve quality of life through hands-on care, patient education, prescribed movements by developing a specialized rehabilitation program.

How Portea Helps?

Portea provides hassle free personalized professional care at home and a multidisciplinary healthcare team ready to improve the quality of life of patients.

Prevention

Prevent shin splints by modifying your footwear, incorporating stretching and strengthening exercises, and adjusting your training routine. Wear shoes with proper arch support, cushioning, and fit, and consider customized insoles. Gradually increase training intensity, decrease intensity when pain begins, and include rest days. Stretch calf, Achilles, and ankle muscles before and after activities, and strengthen ankle stabilizers and core muscles.

How Portea Helps

At Portea, we offer Physiotherapy at Home services to address a variety of health conditions. Our physiotherapy programs are tailored to support recovery from sports injuries and post-surgical rehabilitation, while also providing effective management for back pain, arthritis, shoulder pain, and slipped disc issues. For those with respiratory disorders like COPD, we focus on targeted breathing exercises that enhance lung function. Additionally, our physiotherapists are experienced in neuro-rehabilitation for individuals recovering from stroke or managing paralysis, with specialized exercises designed to improve strength, balance, and mobility. With Portea, you can access professional, personalized physiotherapy in the comfort of your home, designed to enhance your quality of life.
Portea provides a range of services to support your health, including nursing care at home, nursing attendants at home, and options to rent or purchase medical equipment at home. We also offer home vaccinations, personalized diabetes care plans, mothers and baby care plans at home. Our goal is to deliver compassionate, tailored care right where you need it.

Conclusion

Specialized rehabilitation program helps to reduce pain in patients and improves functional ability in athletes.

Physiotherapy for Shin Splints includes simple stretches and strengthening exercises to reduce pain and support recovery. Common stretches for the calves and shins, such as toe pulls with a towel, relieve tension. Basic strengthening moves, like toe raises and walking on the toes, help build muscle along the shin and reduce strain.

FAQ’s

1. How long does shin splint last?

Shin splints usually last a few weeks with rest and proper care, but recovery time can vary depending on the severity and if activities are resumed gradually.

2. What kind of shoes cause shin splints?

Shoes with poor arch support, thin soles, or excessive wear can contribute to shin splints by failing to absorb shock and support proper foot alignment.

3. Can physiotherapy help with shin splints?
Yes, physiotherapy can help by providing tailored exercises to strengthen the muscles around the shin, improve flexibility, and correct biomechanics.

4. How long does it take to recover from shin splints?

Recovery time varies, but with proper rest and treatment, symptoms may improve within a few weeks. Persistent cases may take longer.

5. What should I do if my shin splint pain worsens?

If pain worsens or does not improve with rest and treatment, consult a healthcare provider to assess for possible underlying conditions like stress fractures.