Understanding Shin Splints: A Physical Therapist’s Guide to Recovery and Prevention
Shin splints, medically known as medial tibial stress syndrome, are a common overuse injury among recreational runners. Characterized by pain along the inner edge of the shinbone (tibia), shin splints can disrupt your running routine and make everyday activities uncomfortable. Fortunately, Living Well Physical Therapy offers an effective, individualized approach to manage symptoms, address underlying causes, and prevent recurrence, helping runners get back on track.
What Are Shin Splints?
Shin splints occur when there is inflammation of the muscles, tendons, or periosteum (the connective tissue surrounding the bone) along the tibia. The condition is typically caused by repetitive stress and is common in runners who:
Increase mileage or intensity too quickly.
Run on hard or uneven surfaces.
Wear improper or worn-out footwear.
Have biomechanical issues like overpronation or flat feet.
Symptoms of Shin Splints
Pain along the inner edge of the shinbone, typically during or after running.
Tenderness or soreness in the lower leg.
Mild swelling in the shin area.
Pain that worsens with activity and improves with rest.
If left untreated, shin splints can progress to more severe conditions, such as stress fractures, which require more extensive treatment and rest.
Why Physical Therapy is Beneficial
Physical therapy is a cornerstone in treating shin splints. It focuses on reducing pain, addressing the root causes, and creating strategies to prevent future issues. Here’s how:
1. Pain Management and Recovery
Reducing pain and inflammation is the first step in managing shin splints. As Doctors of Physical Therapy, we use various methods, including:
Ice Therapy: To reduce inflammation and promote healing.
Soft Tissue Mobilization: Massage techniques to release tight muscles and fascia in the lower leg.
Taping: Kinesiology or athletic taping to support the lower leg and reduce stress on the tibia.
Dry needling: dry needling can decrease the tension and tightness of the front muscle group in the shin (anterior compartment), calf and other contributing muscle groups.
2. Strengthening Exercises
Weakness in certain muscle groups can contribute to shin splints. Strengthening these areas helps improve stability and reduce strain on the lower leg. Common exercises include:
Calf Raises: To build strength in the gastrocnemius and soleus muscles. There are multiple variations of these exercises, and modifications we can teach you to strengthen your calf without undue compensations
Toe Taps: To strengthen the anterior tibialis.
Eccentric Calf Lowering: To improve resilience in the lower leg muscles.
Hip and Glute Strengthening: Exercises like clamshells or lateral band walks to improve overall running mechanics. People also often compensate with these as well with other muscle groups, having one of our Doctors of Physical Therapy assess your form with exercises is also key to maximize your efficiency!
3. Stretching and Mobility Work
Tight muscles in the calves and hamstrings can exacerbate shin splints. A physical therapist will guide you through stretches to improve flexibility and reduce tension. These may include:
Calf Stretches: Targeting both the gastrocnemius and soleus muscles.
Hamstring Stretches: To relieve tension in the posterior chain.
Foam or Lacrosse Ball Rolling: For the calves, shins, and quads to release tightness and improve circulation.
4. Gait and Running Form Analysis
Biomechanical issues, such as overpronation or poor running technique, often contribute to shin splints. A Physical Therapist at Living Well can analyze your gait and running form to identify inefficiencies and provide corrective strategies, such as:
Adjusting stride length and cadence.
Recommending proper footwear or orthotics for better support and alignment.
Teaching proper landing techniques to reduce impact forces.
5. Education and Training Modifications
Physical therapists help runners avoid common training mistakes that lead to shin splints. They provide guidance on:
Gradually increasing mileage and intensity.
Incorporating rest days and cross-training activities.
Running on softer surfaces to reduce impact.
Rotating shoes to ensure proper cushioning and support.
Benefits of Physical Therapy for Runners
Faster Recovery: Techniques to reduce pain and inflammation while addressing underlying issues.
Improved Strength and Flexibility: Targeted exercises to build resilience and prevent future injuries.
Personalized Care: A treatment plan tailored to your running goals and workout plans.
Prevention Strategies: Education and tools to avoid recurrence and improve overall running performance.
Tips for Managing Shin Splints at Home
Rest and reduce running volume to allow tissues to heal.
Apply ice to the affected area for 15-20 minutes several times a day.
Perform gentle stretching and mobility exercises.
Use supportive footwear and consider arch supports if necessary.
Shin splints can be a frustrating setback, but with the help of our EXPERT Physical Therapy team, recreational runners can overcome this condition and return to the sport they love. By addressing pain, improving strength and flexibility, and optimizing running mechanics, physical therapy provides a comprehensive solution for recovery and prevention. Don’t let shin splints keep you off the track—consult LivingWell Physical Therapy and take the first step toward pain-free running.
