Shin splints, medically known as medial tibial stress syndrome (MTSS), are a common injury among recreational runners, particularly those who engage in frequent running without proper attention to their body mechanics or recovery. Shin splints manifest as pain along the shinbone (tibia) and can range from mild discomfort to severe, debilitating pain. For adult recreational runners, shin splints can significantly impact performance, training schedules, and quality of life.
Fortunately, the proper application of rest, specific strength exercise, and a holistic approach to addressing your specific situation can be a game-changer in addressing shin splints. By targeting the root causes of the condition, implementing customized rehabilitation plans, and focusing on overall lower body mechanics, an MES can help you recover from shin splints, prevent their recurrence, and improve your running performance. In addition, a key aspect of effective recovery involves improving the health and mobility of the ankle, knee, and hip joints, all of which play vital roles in distributing force and preventing strain on the shin area.
What Are Shin Splints and What Causes Them?
Shin splints occur when there is excessive strain or stress on the muscles, tendons, and bone tissue around the tibia (shin bone). This stress often results from overuse or sudden increases in physical activity, particularly running or other high-impact sports. Common causes of shin splints include:
- Overuse and Repetitive Impact: Running, especially when increasing mileage too quickly or training without adequate rest, places repetitive strain on the muscles and tissues around the shin. This can lead to inflammation and pain.
- Improper Footwear: Wearing shoes that lack proper arch support, cushioning, or fit can exacerbate the forces exerted on the shin during running, increasing the risk of shin splints.
- Running on Hard Surfaces: Running on hard or uneven surfaces, such as concrete or asphalt, increases the impact on the lower body and can contribute to the development of shin splints.
- Biomechanical Imbalances: Abnormalities in the alignment or function of the lower extremities, such as overpronation (excessive inward rolling of the foot) or weak muscles, can lead to improper distribution of forces during running, which can cause strain on the shin area.
- Weakness or Tightness in Key Muscles: Weakness in the calf muscles, ankle stabilizers, or hip muscles, as well as tightness in the Achilles tendon, calf, or IT band, can increase the likelihood of shin splints.
- Sudden Increase in Intensity or Duration of Running: When runners increase their intensity or duration of exercise too rapidly without allowing their bodies time to adjust, they place excessive stress on the shin area, leading to overuse injuries like shin splints.
How a Medical Exercise Specialist Can Help Treat Shin Splints
A Medical Exercise Specialist (MES) at TREBEL is trained to assess and address the specific factors contributing to shin splints. Rather than just focusing on symptom relief, the MES takes a comprehensive, long-term approach to rehabilitation by evaluating and addressing the root causes of shin splints. Here’s how a Medical Exercise Specialist can help:
1. Comprehensive Movement Assessment
One of the first steps in addressing shin splints is identifying movement dysfunctions and biomechanical issues that may be contributing to the injury. The MES will perform a thorough movement assessment, which may include analyzing your running mechanics, posture, and muscle imbalances. The goal is to identify any abnormal movement patterns, such as overpronation, a shortened stride, or poor hip and knee alignment, which can cause excessive force to be placed on the shin area during running.
For example, overpronation or the inward rolling of the foot during running can lead to excessive stress on the shin, causing the muscles and tendons to become overloaded. The MES will also evaluate core stability, as weak core muscles can contribute to poor posture and running form, leading to further strain on the lower body.
2. Footwear and Biomechanical Recommendations
A Medical Exercise Specialist will assess your footwear to ensure that your shoes provide the proper support for your foot type. Wearing shoes that are not designed for your gait can exacerbate shin splints. If necessary, the MES can recommend custom insoles or orthotics to help improve alignment and reduce the impact on the shins. They may also suggest specific types of shoes based on your running style, foot arch, and typical running surfaces.
3. Stretching and Soft Tissue Techniques
Tight muscles, particularly in the calves, hamstrings, and quadriceps, can contribute to shin splints. A common contributing factor to this tightness is muscle imbalance—for example, overactive calves coupled with weak anterior tibialis (the muscle on the front of the lower leg). The MES will incorporate targeted stretching and soft tissue mobilization techniques to alleviate muscle tightness and improve flexibility. Key areas to target include:
- Calf stretches: Stretching the calf muscles to improve ankle mobility and reduce strain on the shin.
- Hamstring and quadriceps stretches: Lengthening these muscles helps alleviate the pulling force on the lower leg and tibia.
- Tibialis anterior stretches: The MES may incorporate specific stretches to release tension in the front of the lower leg, improving the function of the tibialis anterior muscle.
In addition to stretching, the MES may utilize foam rolling or manual therapy to address soft tissue restrictions and improve the mobility of the muscles and tendons surrounding the shin.
4. Strengthening Exercises for the Lower Body
Shin splints are often the result of muscle weakness or imbalance in the lower extremities, particularly in the calf muscles, tibialis anterior, and hip stabilizers. Weakness in these areas can lead to improper mechanics during running and contribute to the development of shin splints. A key part of treatment is a progressive strengthening program.
Strengthening exercises the MES may incorporate include:
- Calf raises: Building strength in the calf muscles helps reduce the strain on the tibia and prevents overuse injuries.
- Anterior tibialis strengthening: Strengthening the tibialis anterior helps balance the muscles of the lower leg and reduces strain on the shin.
- Hip strengthening: Exercises targeting the glutes, hip flexors, and hip abductors improve overall hip function and alignment, reducing compensation patterns that lead to shin splints.
Core strengthening exercises, such as planks, dead bugs, and side-lying leg raises, will also be included in the program to promote overall stability and improve posture during running.
5. Corrective Exercise and Running Form Optimization
The MES will work with you to improve your running mechanics and posture to ensure that you are running in the most efficient and injury-free way possible. This may include exercises to improve stride length, foot strike, and pelvic alignment. By optimizing your form, you will reduce the stress placed on the shins during running.
6. Progressive Return to Running
Once symptoms of shin splints have subsided, the MES will help you safely return to running. A gradual increase in intensity and duration is essential to prevent the recurrence of shin splints. The MES will work with you to create a structured running program that progressively builds strength, endurance, and tolerance without overwhelming the shins. This includes recommending appropriate rest periods, cross-training activities, and modifications to your running technique.
The Importance of Ankle, Knee, and Hip Health in Recovery from Shin Splints
While addressing the shin itself is important, ankle, knee, and hip health are crucial factors in preventing and recovering from shin splints. Here’s why:
- Ankle Health: Limited ankle mobility, particularly in dorsiflexion (the ability to bring the foot upward), can lead to excessive stress on the shin. Strengthening and stretching the muscles of the lower leg, particularly the calves and ankle stabilizers, improves movement mechanics and reduces strain on the shin.
- Knee Health: Dysfunction in the knee joint, such as weak quadriceps or poor tracking of the patella (kneecap), can affect alignment and place unnecessary pressure on the shin. Strengthening the muscles around the knee, including the quadriceps, hamstrings, and calves, helps reduce compensation and improves overall running form.
- Hip Health: Weakness or tightness in the hip flexors, glutes, and hip abductors can contribute to abnormal running mechanics and strain on the lower legs. Strengthening the hip muscles and improving flexibility in the hip region ensures proper alignment and reduces the impact on the shin.
Conclusion
Shin splints are a common and often frustrating condition for recreational runners, but with the help of a Medical Exercise Specialist at TREBEL, you can address the root causes of the problem and make a full recovery. Through personalized assessments, targeted stretching and strengthening exercises, and optimization of your running mechanics, the MES can help you alleviate pain, prevent future injuries, and return to running stronger than ever. Additionally, focusing on the health and mobility of the ankle, knee, and hip joints is crucial in ensuring that the forces involved in running are properly distributed and the risk of shin splints is minimized. With the right approach, you can overcome shin splints and continue to enjoy your running routine without pain.
