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Don’t let shin pain stop you from crossing the finish line!
By Nathanael (Nate) Chan, Physiotherapist
Have you ever felt a niggle or sharp pain in the front of your shin? Then it could be shin splints or medial tibial stress syndrome.
Shin Splints/Medial Tibial Stress Syndrome is a common injury causing pain anywhere along the inside of the shin bone from the ankle up towards the knee. People who participate in a lot of running or running activities through sports (rugby, football, basketball or hockey etc) tend to encounter this issue.
One common cause of shin splints is doing too much too soon. Each person has an ‘exercise threshold’, which is the amount of exercise we can do without adverse side effects. That is why once we exceed this threshold, we leave ourselves prone to injury.
Common causes
- Sudden increase in training duration or intensity
- Increased foot pronation (see image below)
- High impact activities/surfaces/inclines
- Inappropriate or worn out/inadequate footwear
- Incorrect running technique (see image below)
- Previous/old injuries
– 3 types of incorrect heel strike positions
Treatment
- Ice
- Stretching
- Strengthening exercises for the core and legs
- Gradual and progressive running program
How long does it take to heal?
Every case is different, just like everyone is unique differently. Generally, it can take between a few weeks to months to heal. Unfortunately you cannot just ‘run’ away from shin splints, if you’re proactive about the injury it will resolve quickly.
Initially, shin splints are a minor issue. However, if you do not resolve the issue and cause, it can lead to more serious complications. If you’re concerned about your shin pain, contact a physio for some advice today! [/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” top_padding=”40″ overlay_strength=”0.3″ shape_divider_position=”bottom” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”2/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][nectar_btn size=”large” button_style=”see-through” button_color_2=”Accent-Color” icon_family=”none” url=”https://kdnastaging.com/BP/contact/” text=”Request a Call”][/vc_column][/vc_row]