Shin splints
We get some questions over and over and this is one we have been getting more of recently. Credit the nice weather beckoning people to run outside as well as the new-found popularity of different adventure races like the
Renegade Playground Challenge and
that people have been training for.
I got a little carried away researching this post so there is A LOT of info here. Plan to set a good 20 minutes aside if you plan to watch all the videos, or you can read through and come back later to watch…
Medial tibial stress syndrome or “shin splints” is a very common condition that causes pain along or behind the shin bone. Shin splints are a result of tears in the interosseous membrane (the tissue that connects the tibia and fibula).
There are 2 categories we can break things into regarding what causes shin splints and those are overuse and biomechanics.
The most commonly cited cause is that of repetitive impact and overuse from activities such as running, basketball, gymnastics and soccer. Increasing the duration or intensity of training too quickly is often the precipitating factor.
While overuse and high impact are the major causes of shin splints there are several other factors that contribute to the condition.
Footwear can also play a role and high heels and flipflops are significant culprits as they fail to provide correct cushioning. Overly tight shoes can cause this as well. Even with proper footwear some people are genetically more susceptible to developing shin splints.
Be sure to see a qualified professional to help get your shoes properly fitted. Most times a small specialty store that focuses on training and retaining their staff will be able to get you properly fitted.
I recommend Joe Kings Shoe Shop if you are in the Concord area. Jeff was nice enough to offer 20% off retail price for FIT members that show your membership tag. If you are not local ask your friends for suggestions for places to shop.
Some other common causes of shin splints are:
- Exercising on hard surfaces, like concrete or pavement
- Exercising on uneven ground such as trail running
- Beginning to exercise after a long lay-off
- Increasing exercise intensity and/or duration too quickly
- Exercising in worn out or improper footwear
- Excessive uphill or downhill running
The next category is biomechanical irregularities. This is basically any discrepancy from what is considered “ideal” as related to muscle, bone or connective tissue function.
Since the interosseous membrane is a major site of muscle attachment, muscular imbalances can lead to shin splints and are often caused by an incomplete training program.
This asymmetry of strength can change the biomechanics of running and create more impact to the shin. In addition to muscular imbalances of the lower extremities a weak core can also contribute to the injury. People with flat feet, irregular arches or excessive pronation have an increased risk as well. Some biomechanical factors that can contribute to shins splints are:
- Poor running mechanics
- Tight muscles in the lower leg
- Running with excessive forward or backward lean
- Landing on the balls of your feet
- Running with your toes pointed outwards
Once a person has developed shin splints and ascertained the cause there are a few options to 
help with recovery and relieve the symptoms. The first and most and important thing for rehabilitation is rest. It is the only thing that will allow for the membrane and muscles to heal. Not resting will only make the condition worse and lengthen the overall healing time. Anti-inflammatory drugs and icing the area can help alleviate the pain and reduce inflammation of the membrane.
To help with rehabilitation and future injury prevention there are some stretches and strengthening exercises a person can perform. If most of the pain is at the front of the leg the tibialis anterior needs to be lengthened and strengthened. Dorsiflexion (pointing the toes up toward your head. I think of the dorsal fin of a dolphin is on top) and plantarflexion (pointing the toes down away from your head. Think a plant goes in the ground) against resistance can help, as well as increasing the range of motion of both movements. If most of the pain is in the posterior (back) portion of the leg it may simply be from a tight calf muscle which can be alleviated with massage or foam rolling.
The guys at the Diesel Crew are hardcore strength athletes and some of the stuff in this video may be a little much for some…but as a whole it is very similar to what I recommend and saves me the time of shooting a video right now.
While taking a break from high impact activity is a must to allow time to heal, it is not necessary to become sedentary. Performing zero impact cardio, strength training, and circuit training are all ways to stay active and in shape, yet not worsening the condition.
Pool work is excellent for anything requiring low impact. Most people automatically think of swimming, but there are a tremendous amount of aquatic exercises that can be completed in the pool including working on running mechanics.
Cycling is a great low impact alternative to running as well. Elliptical trainers are yet another option in your arsenal of low impact cardiovascular training options.
One of the best choices is the many derivatives of circuit training including FIT BOOTCAMP. Our professional coaches can modify any workout to reduce impact and ensure a great full body workout for people of all fitness levels. Had to drop it in there…
Compression can be helpful while exercising. Taping from ankle to knee or a compression sock are options that will wrap the lower leg like a mummy. This helps take pressure off the interosseous membrane and helps the shin splints from getting worse.
I found the following while I was doing some research online and feel it is a very concise explanation and overview of shins splints. Check it out if you would like a short and sweet resource.
http://www.sdri.net/wp-content/uploads/2011/01/Shin_Splints_Card.pdf
Tags: Bootcamp, Common Questions, Education, informational, Pictures, Shin Splints, video
