If you’re an avid runner and have been experiencing tender shins, that nagging ache lurking in your lower legs, it might be shin splints. Shin splints, also known as medial tibial stress syndrome (MTSS), are a common ailment among runners, especially those who engage in high-impact activities like jogging and sprinting. We’ll delve into what shin splints are, their causes, prevention strategies, and how physiotherapy can be a game-changer in alleviating and preventing this painful condition.
Understanding Medial Tibial Stress Syndrome (MTSS)
Medial tibial stress syndrome, commonly referred to as shin splints, is characterised by pain along the inner edge of the shinbone. This discomfort is often caused by inflammation of the muscles, tendons, and bone tissue surrounding the tibia, the larger of the two leg bones.
Causes of Shin Splints
Several factors contribute to the development of shin splints. Overuse or repetitive stress on the shinbone, especially without adequate rest, is a primary culprit. Flat feet or overpronation can also increase the risk, as these conditions lead to improper weight distribution and increased stress on the lower leg. Insufficient warm-up, improper footwear, and running on hard surfaces amplify the likelihood of shin splints.
Prevention Strategies
Preventing shin splints involves a combination of training practices and lifestyle adjustments. Gradually increasing the intensity and duration of your workouts allows your muscles and bones to adapt to the stress, reducing the risk of overuse injuries. Wearing proper footwear with adequate arch support and cushioning is crucial, as is incorporating cross-training activities to vary the impact on your legs. Don’t forget the pre-game ritual! Warming up before any exercise session is crucial for increasing blood flow and loosening up those muscles. A few minutes of dynamic stretches and light cardio will prime your body for action, minimizing the stress placed on your shins
The Role of Physiotherapy
Physiotherapy plays a pivotal role in managing and preventing shin splints. A qualified physiotherapist can assess your gait, muscle strength, and flexibility to identify underlying issues contributing to shin pain. They may prescribe tailored exercises to strengthen the muscles around the shin and correct any imbalances. Additionally, hands-on techniques such as massage and stretching can help alleviate pain and improve tissue flexibility.
Here at Active Physio Health we can help you!
Experiencing shin pain while running can be a sign of shin splints, a condition that requires attention and care to prevent it from becoming a chronic issue. Listen to your body’s whispers before they turn into full-blown shouts. Preventing these pesky pains is entirely possible with a multi-pronged approach that combines thoughtful training practices with smart lifestyle adjustments. If you need a tailored exercise plan, please give us a call on (07) 4972 5155. We are located in Gladstone, Biloela and Calliope!
