{"id":144,"date":"2011-04-17T15:54:57","date_gmt":"2011-04-17T14:54:57","guid":{"rendered":"http:\/\/www.time-to-run.com\/injuries\/?p=144"},"modified":"2025-08-01T08:34:49","modified_gmt":"2025-08-01T08:34:49","slug":"shinsplints","status":"publish","type":"post","link":"https:\/\/www.time-to-run.com\/injuries\/thebig5\/shinsplints.htm","title":{"rendered":"Shin Splints Treatment"},"content":{"rendered":"

\"Teri<\/a>This article covers Shin Splints and is provided by Teri Burgess, resident Physiotherapist, from time-to-run Cape Town<\/p>\n

Shin Splints Definition and Treatment<\/h3>\n

Definition<\/em><\/strong>: Inflammation of the muscle attachments and interosseous membranes to the tibia (shin bone) on the inside of the front of the lower leg. Note: “shin splints<\/strong>” is a very widely used phrase and can refer to several lower leg injuries. The focus of this description is specifically on the inflammation described above.<\/p>\n

Symptoms:\"1shin\"<\/a><\/em><\/strong><\/p>\n

Pain or tenderness along the inside of the shin, usually about halfway down the shin. Pain and tenderness may extend to the knee<\/p>\n

Pain on palpation of the shin<\/p>\n

Pain is most severe at the start of a run, but may disappear during a run, as the muscles loosen up. This is different to a stress fracture, where there is pain during weight bearing activities (walking, stair-climbing)<\/p>\n

Causes:<\/em><\/strong><\/p>\n

Inflexible calf muscles and tight Achilles\u00a0tendons – place more stress on to the muscle attachments<\/p>\n

Overpronation (feet rotate too far inward on impact) excessive running on hard surfaces, such as concrete pavements<\/p>\n

Incorrect or worn shoes<\/p>\n

Overtraining, or a rapid increase in training load or intensity. Beginner runners are more susceptible to this problem for a variety of reasons, but most commonly due to the fact that the leg muscles have not been stressed in such a way before they started running.<\/p>\n

Shin Splint – Treatment Methods<\/strong><\/p>\n

Self-treatment<\/em><\/strong>:<\/p>\n

Stop running, especially in the case of severe pain, if pain is mild, then reduce training load and intensity, and avoid downhill running and running on cambered surfaces<\/p>\n

Take a course (5 – 7 days) of non-steroidal anti-inflammatory drugs(ibuprofen\/voltaren\/cataflam\/mobic) available from your general practitioner or pharmacist<\/p>\n

Apply ice to the shin area – for 10 minutes every 2 hours, in order to reduce the inflammation<\/p>\n

Self-massage, using arnica oil or an anti-inflammatory gel, to the muscle\u00a0only (along the inside of the shin).<\/p>\n

Stretching of the gastrocnemius and soleus muscles. Hold for 30 secs. Relax slowly. Repeat to opposite side. Repeat stretch 2 – 3 times per day.<\/p>\n

Remember to stretch well before running<\/p>\n

Return to running gradually<\/p>\n

full recovery is usually between two to four weeks<\/p>\n

Medical treatment:<\/em><\/strong><\/p>\n

Physiotherapy, if injury doesn’t respond to self-treatment in 2 to 3 weeks<\/p>\n

Orthotist or podiatrist for custom-made orthotics to control overpronation<\/p>\n

Orthopaedic surgeon – if injury does not respond to physiotherapy\u00a0treatment, a bone scan, diagnostic ultrasound or X-ray may be necessary\u00a0to check for a stress fracture.<\/p>\n

Alternative exercises:<\/strong><\/em><\/p>\n

swimming, pool running, cycling (in low gear) “spinning”<\/p>\n

avoid any weight-bearing exercises<\/p>\n

Preventative measures:<\/em><\/strong><\/p>\n

Stretching of the gastrocnemius and soleus muscles. Hold each stretch for\u00a0 30 seconds, relax slowly.<\/p>\n

Repeat stretches 2 – 3 times per day. Remember to stretch well before running.<\/p>\n

Strengthening of foot and calf muscles.<\/em><\/p>\n

1) Place a weight around the foot, and move your foot up and down from the ankle, with no movement in the rest of the leg. Or use a partner to grasp the foot and provide manual resistance.<\/p>\n

2) Band exercises. Anchor one end of an exercise band\u00a0(e.g; inner tubing of bicycle) to a heavy object, such as the leg of a couch. Loop the other end around the foot. Move the foot up, down, and from side to side against the band’s resistance to exercise different muscle groups.<\/p>\n

Correct shoes, specifically motion-control shoes and orthotics to correct\u00a0 overpronation<\/p>\n

Always apply ice after running<\/p>\n

Run on soft surfaces<\/p>\n

Avoid overstriding, which places more stress onto the shins<\/p>\n

Gradual progression of training programme<\/p>\n

Incorporate rest into training programme<\/p>\n

The BIG five – the 5 most common running injuries<\/a> [ in English<\/a> ]<\/p>\n