This special issue takes a closer look at shin splints
What is shin splints?
Shin splints is the term given to pain along the shin bone. It often occurs during exercise, especially when running, jumping, or dancing. Shin splints is regarded as an “overuse” condition and is often chronic, where pain can last beyond the offending exercise. The medical term for shin splints is medial tibial stress syndrome, or MTSS.
Why does it happen?
Shin splints occurs due to too much stress on the shin bone (known as the tibia), the muscles around it (for example the tibialis), and the connective tissue, or “glue” surrounding it all. A sudden increase in training load, running on hard surfaces, or even wearing the wrong footwear have all been shown to trigger shin splints.
How can I prevent it?
The best way to avoid shin splints is to always gradually increase any new training plan, rather than trying to do too much too soon. If you’re getting into running for the first time or after a long absence, start with very short runs and leave yourself wanting more. Exercising on softer ground where possible is beneficial too, as is considering the type of footwear you use. You could also include lower impact activities in your training plan such as cycling or swimming.
How can I treat it?
The best treatment for shin splints is rest. Painkillers can also be used, alongside applying ice to the shin, or massaging the affected muscles. Strengthening the lower leg muscles might also prevent repeat occurrences. For example, seated “toe taps” can help to strengthen the tibialis muscle (alternate toe taps until it burns, rest, then repeat with a further 2-3 sets).
What else should I know?
Shin splints usually goes away on its own, or with treatment. For some people though, the chronic shin stress can eventually lead to stress fractures in the tibia itself. Interestingly, some scientists have shown that people with shin splints often have a deficiency in vitamin D, but unfortunately vitamin D supplementation doesn’t seem to solve the issue.
What is my personal experience?
I first developed shin splints around 6 years ago due to intense athletics training (sprinting and jumping). It was a real pain, but over time I found solutions that worked for me. I switched from road running to trail running, started taking calcium and vitamin D supplements (thinking it was due to a deficiency and weak bones) and I started strengthening my leg muscles by doing seated toe taps and standing calf raises. I don’t know if any or all of these helped, or if it was mainly due to eventually giving up athletics, but I’m much better now.
Acknowledgements
This special issue has been put together from a variety of sources and personal experience. To learn more, check out these websites (NHS or Mayo Clinic) for a great starting point.
Abstract Athlete 