When athletes at any level play or train harder, they risk medial tibial stress syndrome, or shin splints. It’s a repetitive strain disorder that causes a series of micro-injuries to bone, muscle, and tendon tissue, resulting in discomfort and pain along the front surface of your shins.
The team at Orthopedic Foot & Ankle Institute in Henderson, Nevada, can help you when at-home care isn’t enough.
We’ve prepared this guide to help you sidestep a visit, since shin splints tend to respond well to rest and self-care techniques. With planning, you can prevent the problem altogether as you boost your intensity.
While shin splints can result from an anatomical condition, such as flat feet or collapsed arches, they more commonly affect athletes who change the frequency or intensity of their participation.
The risk of shin splints is higher with sports and activities that include heavy use of the lower legs. Runners, dancers, tennis players, and military recruits are just a few of the people who tend to develop shin splint issues.
Beyond the activity itself, your risk climbs with other contributing factors, such as:
Your mechanical form in movements involved in your core activity may also contribute to the tissue damage that causes shin splints.
You can reduce the risk of shin splints by following these tips:
Warmup prepares connective tissue and muscles by increasing blood flow and flexibility, reducing the risk of inflammation and trauma. Cooldown routines allow tissue to return to a state of reduced stress.
Jumping headfirst into a new activity is inviting in the first flush of enthusiasm, but it’s a shortcut to premature injury. Build toward full participation through practice and by developing warmup and cooldown routines.
Depending on your sport or activity, that can take weeks or months, as well as a controlled approach to intensity in game situations.
Your legs are biomechanical systems from the ankles to the hips. Building strength along the entire leg, particularly the calves, shares the load borne by the shins. Strong calves cushion footfalls and protect shin tissue.
The best way to treat shin splints at home is the RICE method, which may be all the care you need to move past the discomfort. The RICE method includes:
Use over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce pain and swelling.
Contact Orthopedic Foot & Ankle Institute when shin splint pain requires more than home care. Call our Las Vegas-area office today or book your appointment online.
