Shin Splints Treatment for Runners

Shin splints, or medial tibial stress syndrome, is one of the most common complaints among runners. Characterised by pain along the inner edge of the shinbone, this condition is typically caused by a combination of training errors, biomechanical issues, and muscular weakness.

Understanding Shin Splints

Shin splints occur when the muscles, tendons, and bone tissue around the tibia become overloaded. This is often the result of a sudden increase in training volume or intensity, running on hard surfaces, or wearing worn-out shoes. Biomechanical factors such as overpronation and weak calf muscles can also contribute.

Treatment Strategies

The first step in treating shin splints is to reduce the aggravating activity. This does not necessarily mean complete rest, but rather modifying your training to allow the tissues to recover. Consider cross-training with low-impact activities such as swimming or cycling while you address the underlying issues.

A Comprehensive Approach

• Ice the affected area for 15-20 minutes several times a day to reduce inflammation
• Gradually strengthen the calf muscles and tibialis anterior with targeted exercises
• Address any biomechanical issues with a professional gait analysis
• Ensure your running shoes are appropriate for your foot type and not excessively worn
• Increase your training volume by no more than 10% per week

Prevention is always better than cure. Once your shin splints have resolved, focus on maintaining strong lower leg muscles and following a sensible training progression to prevent recurrence.