Injury Prevention Tips by Dr. Martinez

Shin Splints

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Most runners have either experienced first-hand or know someone that has suffered from shin splints. “Shins splints” is an older term for a host of lower leg problems that are currently referred to as medial tibial stress syndrome (MTSS). MTSS typically presents with pain and tenderness on the inside front portion of the middle portion of the shin. In its early stages, most runners complain of pain during the initial part of the run that subsides later in the run. It’s also important to differentiate MTSS from other, more serious injuries such as a stress fracture. Stress fractures typically tend to have a more localized area of pain and the pain tends to progress and increase during the run

Why does it occur?

Common reasons for developing MTSS include either a rapid increase in running mileage or intensity, such as the start of the season, worn-out running shoes, poor biomechanics or running form and running on uneven surfaces.

Treatment options

Relative rest! Decreasing the running mileage will decrease the amount of stress placed on the leg and allow time for healing. Basic treatments that can be tried at home include stretching, strengthening and icing the shin before and after running.

Pronation (inwards rolling) of the foot can also place a great deal of stress on the lower leg muscles. Running shoes that prevent excessive pronation or in more severe cases, orthotics, can help.

Cross-training! Adding another aerobic activity such as swimming or cycling can help maintain your fitness level while rehabbing your injury.

Home remedies

Ice - can be applied for 10 to 15 minutes at a time every two to three hours, especially if the pain occurs during or after running to reduce inflammation.

Stretching exercises for medial tibial stress syndrome focus on stretching the claf and shin muscles. Other exercises include trying to pick up a towel or small objects with the toes, which increases flexibility.

When to seek medical care
Seek medical care if relative rest and the home remedies do not improve your symptoms or if the pain becomes progressively worse.

© 2004 John Martinez, MD

This information is provided for general information only. Please contact your medical provider for an evaluation.