What are Shin Splints?
Shin splints is the common name for what is officially known as medial tibial stress syndrome. Pain commonly occurs anywhere along the shinbone from the knee to the ankle. It is a common injury across a wide range of sports including basketball, football codes, and running, particularly when running on roads and other hard surfaces.
The exact cause of the pain is not fully understood and may vary between patients. It appears to be caused by strain or overstretching of the muscles and tendons that run along the length of the shinbone, causing inflammation. Some research suggests it may also involve a stress reaction in the bone itself or at the muscle-bone attachments.
- Pain on the inner side of the shinbone (medial shin splints)
- Pain on the outer side of the lower leg (anterior shin splints)
- Pain on both sides of the shinbone in more severe cases
Treatment for Shin Splints
Like most sports injuries, treatment includes the regular use of ice packs on the affected area, rest, anti-inflammatory medication such as ibuprofen, and gentle stretching after a few days. Most people recover within one to two months without recurrence.
It is worth reviewing what may have triggered the injury. Did you change your shoes or your training routine? Many people find that switching training shoes and adding high-quality cushioning insoles lowers the risk. Increasing training distances slowly and training mostly on grass or other softer surfaces also helps.
Stretches and Exercises for Shin Splint Relief
Stretch 1: Seated Toe Pull
- Sit in a chair with your sore leg stretched out
- Reach down to grasp your toes and gently pull them back toward your body
- Hold for 30 to 45 seconds, repeat five or six times
- Reverse the pressure by gently pushing your toes down for 30 to 45 seconds, repeat five or six times
Stretch 2: Wall Calf Stretch
- Sit on the floor with your feet pressed flat against a wall
- Keep your heels on the ground and knees straight
- With your palms flat on the floor, lean gently into the wall to stretch the calf and shin muscles
Exercise 3: Calf Raises
- Stand on a flat floor with feet about 15 cm apart
- Rise up onto your toes and hold for 30 to 45 seconds
- Slowly return your heels to the floor
- Repeat 10 to 15 times
Exercise 4: Tibialis Anterior Strengthening
- Sit on the floor with legs straight out in front and toes pointing up
- Move your toes toward your body, hold for 10 to 20 seconds, then slowly release
- Repeat for 10 to 12 repetitions on each side
Footwear and Surface Advice
Make sure you have a good quality athletic shoe designed for your type of activity. Insoles wear out over time and adding quality replaceable insoles can make a significant difference. Runners and walkers should replace their shoes regularly.
Try to train on softer surfaces such as grass, running tracks, or compacted gravel. Asphalt is more forgiving than concrete. If you train on grass, be mindful of the transition to road surfaces without appropriate footwear or preparation.
Cross-training can also help. If you are a runner, adding swimming, cycling, or other low-impact activities that do not strain the shins can maintain fitness while allowing recovery.
If your pain is severe or prolonged, or if you are concerned about a stress fracture, please seek a professional assessment. Our physiotherapist at Spring Rise Physiotherapy Clinic is experienced in managing sports injuries and can guide you through a structured recovery programme.