Definition

Shin splints (medial tibial stress syndrome) is an achy pain localized to the front of your shin (tibia). The pain is caused by small tears that can occur in the connective tissue that connects muscle tissue along the shin bone. It is a very common running injury, making up 15% of all running related injuries.

Symptoms

Tenderness and pain that is localized to the medial side of the lower leg (tibia). There may be swelling associated with this condition. It often begins with just running and activity, but as it becomes more severe the pain levels may become more consistent.

Causes

Shin splints may be caused by a muscle imbalance between the muscles in the front of your lower leg (anterior tibialis) and in the back of your lower leg (gastroc, soleus- calf). Most often the calf strength and tightness is much greater than the muscles on the anterior side of the bone. This condition will also present when rapidly increasing your mileage and speed. Continue to implement the 10% progress rule and gradually increase your distance and intensity each week. Like many of these running injuries improper footwear when training can lead to this abnormal repetitive stress injury.

Prevention/Treatment

It is important to maintain a healthy muscle length at the calf (gastrocnemius/soleus muscles) with stretching, and good strength of your muscles that lift the foot (dorsiflexion), anterior tibialis. When symptoms occur it is very helpful to apply an ice massage with the ice cup method (see picture). Wearing compression sleeves may also be very beneficial in reducing the onset of pain during your runs. If the symptoms persist or worsen it is recommended that you see you orthopedist and physical therapist. Shin splint type pain can potentially be a more severe injury, such as compartment syndrome or a stress fracture.

Listed below is an anatomical picture of the area involved, compression stockings, and the dorsiflexion exercise that can be done to strengthen the front of your lower leg with a resistance band.