What are Shin Splints?

Shin splints is the general name given to pain at the front of the lower leg. Shin splints is not a diagnosis in itself but a description of symptoms of which there could be a number of causes. The most common cause is inflammation of the periostium of the tibia (sheath surrounding the bone). Traction forces occur from the muscles of the lower leg on the periostium causing shin pain and inflammation.

Symptoms of Shin Splints

• Tenderness over the inside of the shin.
• Lower leg pain which goes after a period of rest but comes back when running starts again.
• Sometimes some swelling.
• Lumps and bumps may be felt when feeling the inside of the shin bone.
• Pain when the toes or foot are bent downwards.
• A redness over the inside of the shin.

Causes of Shin Splints?

The most common cause is inflammation of the periostium of the tibia (sheath surrounding the bone). Traction forces occur from the muscles of the lower leg on the periostium causing shin pain and inflammation.

Another primary culprit causing shin splints is a sudden increase in distance or intensity of a workout schedule. This increase in muscle work can be associated with inflammation of the lower leg muscles, those muscles used in lifting the foot (the motion during which the foot pivots toward the tibia). Such a situation can be aggravated by a tendency to pronate the foot (roll it excessively inward onto the arch).

Similarly, a tight Achilles tendon or weak ankle muscles are also often implicated in the development of shin splints.

Prevention and Treatment of Shin Splints¹

The following guidelines are for information purposes only. Seeking professional advice before beginning rehabilitation is recommended. 

Prevention, rather than a cure, should always be your first aim.

Firstly, a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come. Without a proper warm up the muscles and tendons will be tight and stiff. There will be limited blood flow to the lower legs, which will result in a lack of oxygen and nutrients for those muscles.

Secondly, flexible muscles are extremely important in the prevention of most lower leg injuries. When muscles and tendons are flexible and supple, they are able to move and perform without being over stretched. If however, your muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement.

The basic treatment for shin splints is no different to most other soft tissue injuries. Immediately following the onset of any shin pain, the R.I.C.E. regime (Rest, Ice, Compression & Elevation) It is critical that the R.I.C.E regime be implemented for at least the first 48 to 72 hours. Doing this will give you the best possible chance of a complete and full recovery.

Referral to an appropriate professional for an accurate diagnosis should be applied to have stress fractures ruled out.

Massage Therapy

The therapists at Advanced Alternatives Massage Therapy are have specialized training in techniques to help relieve swelling, decrease muscle tension, prevent adhesions, and restore balance to supporting muscles.

Source:

1. http://www.thestretchinghandbook.com/archives/shin-splints.php