Shin Splints: A Mystifying Injury...

Anyone who has taken up running as a sport, a hobby or just got dragged into running a 5K has undoubtedly experienced some kinds of shin pain and been diagnosed (through self or medical professional) with "shin splints" but rarely are given a full explanation as to what it is and why it hurts.  Shin pain is generally experienced in one of two locations (sometimes both).  Typically seen in shorter distance runners the pain with be right on the front of their shins and are tender to the touch.  The other location of "shin splint" pain is along the medial border of their shin or the inside of their shin.  This is often seen in long-distance runners or people who are new to the sport.

What is a shin splint?
What makes this injury difficult is the multiple issues that could be causing the problem.  The most extreme issues that could be causing you shin pain is an actual stress fracture.  This is another hard diagnosis as many of them do not show up on x-ray until they actually begin healing.  They can be seen on x-ray when callous formation shows up on x-ray.  If you have the means, often times a MRI is also useful for diagnosing this injury.  Other causes include but are not limited to periositis (bone pain), medial flexor tendonitis, fallen arches, or calf tightness.







What can I do to help?
If this has become a chronic pain and their is extreme pain at one location along the bone see a physician for further examination.  Many times for runners a simple fix is purchasing a new pair of shoes that are designed with more arch support.  An alternative to this is purchasing a neutral shoe and adding an insert that will increase arch support.  Common sense would think that adding both would be an even better solution but often this leads to over correction of the issue and causes further problems.  Receiving more arch support allows the muscles that run on the inside of your shin (tibia) to go back to their natural position and not be put on excessive stretch as they were without the support.

Calf tightness if often associated with medial shin pain and so people will continue to stretch their calves.  The most common lower leg stretch is performed with a straight leg but this does not hit all the lower leg musculature.  This stretch doesn't target the soleous and medial flexors that are underneath the gastroc (that pretty muscle everyone wants to look at).  To perform this stretch start like you normally would with a straight leg calf stretch and keep your heal firmly planted on the ground but then bend your knee.  You will typically feel this stretch right above your achilles tendon.  That gastroc muscle does play a role in shin splints though, especially the lateral portion of the gastroc.  When these fibers are shortened and tight they will pull the foot to the outside and cause further stretching and stress on the medial flexor muscles and cause pain.  Soft tissue work and if possible ultra sound treatments are the best way to reduce this tightness and help relieve pain.

While it's an injury that can include several factors many of them are easy to change and fix but the results aren't always instant so give them a little time.  Contact me anytime for any additional tips to relieve shin splint pain.