Shin splints, also known as “medial tibial stress syndrome” is a pain syndrome that presents on the inside of your shin bone. Generally the pain may be worse at the start of exercise and then “warm up” during activity. Typically the most tender area is in the bottom 2/3rd’s of your shin bone and can spread across an area of 5cms.
Common Causes
- Rapid increase in training load
- Decreased lower limb strength
- Foot mechanics
- Running style
- Footwear
- Higher BMI
Do I need a scan?
Largely no. They aren’t helpful in diagnosis and will not change our management unless we are concerned you may have a bone injury (stress fracture).
I’m a runner – what can I change first at home?
- Reduce your running distance and frequency for 2 weeks to settle your symptoms (approx 50%) and then gradually build up again
- Land softer when running and try to increase your cadence (increase your steps per minute, that doesn’t mean you have to increase your speed).
- Avoid harder running surfaces (ie. bitumen) and stick to flatter, less cambered surfaces.
How can Physiotherapy help?
- Massage and dry needling to help with symptom relief
- Taping to address foot mechanics
- Specific Strengthening program
- Address load tolerance and training program
- Running Mechanics
If you have any questions, please feel free to shoot me an email. I’m always here to help!
Darcy Meesen
Physiotherapist