Shin splints

Understanding Shin Splints (Medial Tibial Stress Syndrome)

Shin splints, medically known as Medial Tibial Stress Syndrome (MTSS), refer to pain felt along the inner edge of the shinbone (tibia). It is a common overuse injury, particularly among runners, dancers, and military recruits.

What Causes Shin Splints?

The pain is caused by repetitive stress on the shinbone and the connective tissues that attach your muscles to the bone. When these tissues are overworked, they become inflamed and painful. This typically happens when there is a sudden change in physical activity, such as:

Increasing your running distance or intensity too quickly.
Changing your workout surface (e.g., moving from grass to concrete).
Wearing worn-out or improper footwear that lacks support.

Common Symptoms

A dull, aching pain in the front or inner part of the lower leg.
Tenderness or soreness along the inner edge of the shinbone.
Mild swelling in the lower leg.
Pain that begins at the start of exercise but may fade during the workout, only to return afterward.

In severe cases, the pain may become sharp and persistent, even while resting. If left untreated, shin splints can progress into stress fractures, which are tiny cracks in the bone that require much longer recovery times.

Who is at Risk?

While anyone can develop shin splints, you are at higher risk if you have very flat feet or high arches, as these foot types place extra strain on the lower leg muscles. Over-pronation (where the foot rolls inward excessively) is a particularly common contributing factor.

Treatment for Shin splints

Treatment and Recovery Options

Most cases of shin splints can be treated successfully with a conservative, step-by-step approach. The primary goal is to reduce inflammation and address the underlying cause of the strain.

Phase 1: Immediate Relief

The first step is to calm the inflammation.

Rest: This is the most critical component. Avoid the activity that caused the pain. Switch to "low-impact" exercises like swimming or cycling to maintain fitness without stressing the bone.
Ice: Apply ice packs to the affected area for 15–20 minutes several times a day to reduce swelling and numbing the pain.
Medication: Over-the-counter anti-inflammatories (NSAIDs), like ibuprofen, can help manage acute discomfort.

Phase 2: Addressing the Cause

Once the initial pain subsides, it is important to prevent the injury from returning.

Footwear & Orthotics: Ensure your shoes are appropriate for your foot type and activity. If you have flat feet, custom orthotics or motion-control shoes can help stabilise the foot and reduce the pull on the shin muscles.
Physiotherapy: A therapist can provide exercises to strengthen the calf muscles and the small muscles of the foot. They may also suggest stretching the Achilles tendon and calf to reduce tension.
Gait Analysis: Having a professional analyse your running form can reveal if "over-striding" or landing too heavily is contributing to the stress on your shins.

Phase 3: Returning to Activity

Don't rush back into your full routine. Start at about 50% of your previous intensity and gradually increase by no more than 10% per week. If the pain returns, stop immediately and rest for a few days.

Most people recover fully within 3 to 6 months, though mild cases may resolve much faster with dedicated rest.