Shin Splint - Causes, Symptoms, Diagnosis, Treatment, and Prevention

Introduction:

The shin area in the leg consists of the tibia. It is called a shin splint when pain occurs along the shinbone, which is the large front bone of the leg, due to its overuse. The pain can be sharp, pricking, throbbing, or dull. This happens when the muscles, tendons, and tissue of the bone are strained too much. It is most commonly seen in athletes who have suddenly increased their activity or have changed their daily practice routine. The pain is mainly experienced between the ankle and the knee areas. In the medical term, the doctor's name is medial tibial stress syndrome (MTSS).

How Is Shin Splint Caused?

As explained earlier, it happens due to excessive force exertion on the bones and tissues in the shin. Shin splints develop when the leg's muscle and bone tissue (periosteum) become overworked by repetitive activity. This excessive force can also lead to bone microfractures and swelling of the muscles around the bone, ultimately causing pain. If the body is given time to rest, these pathologies can cure themselves. Certain factors that play a role in the development of shin splints are mentioned below:

• Possessing flat feet or abnormally rigid arches.

• Exercising with inappropriate or worn-out footwear.

• Increased duration, intensity, and frequency of exercise.

• Walking frequently on uneven surfaces, such as hills.

What Are the Symptoms of Shin Splint?

Patients experiencing shin splints may present with the following symptoms:

• Dull aching pain is usually present in the front part of the lower leg.

• Pain that has developed during exercise.

• Pain experienced on either side of the shinbone.

• Pain in the muscles.

• Presence of any soreness or tenderness along the inner part of the leg.

• Numbness or weakness experienced in the feet.

Medical attention is mandatorily required in cases of the following symptoms:

• Extreme pain in the shin after having a fall or accident.

• A hot sensation in the shin.

• Visibly swollen shin.

• Resting pain.

How to Diagnose Shin Splint?

When a doctor is consulted to get checked for shin splints, the doctor will initially gather a detailed medical history, followed by a physical examination. Some cases that do not heal for a long time might necessitate an X-ray or additional imaging studies to confirm the diagnosis and rule out other causes of pain, like a stress fracture, chronic exertional compartment syndrome, and tendinitis.

• Stress Fracture: It is a crack in the tibia occurring due to overuse and stress. MRI (magnetic resonance imaging) and bone scans can identify this tiny crack.

• Chronic Exertional Compartment Syndrome: This is a painful condition occurring due to pressure in muscle to extreme levels that can cause symptoms like shin splints. Chronic exercises can also cause chronic exertional compartment syndrome, and pain resolves when the activity stops. This syndrome can be diagnosed by comparing the pressure measurement in the leg compartments before and after physical activity.

• Tendinitis: Tendons are structures that attach the muscles to the bones. When these tendons become inflamed, the individual experiences pain like shin splints, especially when the tendon is torn. It can be diagnosed by an MRI (magnetic resonance imaging) scan.

How to Treat Shin Splint?

Initially and most commonly, shin splints can be treated conservatively as follows:

1. Conservative Treatments -

• Rest: It is essential to give rest to the body, especially to the affected parts, so that healing can occur. Hence, any vigorous exercise or activity must not be done. Also, the body should be under rest, and minimal movement should be done.

• Application of Ice Packs: Applying ice packs in the affected area for 15 to 20 minutes, especially over the shin, for almost 4 to 5 times a day for several days will help relieve pain. One of the ways to prevent skin injury due to ice is to wrap the ice cubes using a thin towel before applying the affected area.

• Compressions: Swelling can be reduced by wearing an elastic compression bandage.

• Usage of Over-The-Counter Pain Reliever: Taking over-the-counter pain relievers, like Ibuprofen, Paracetamol, or Naproxen, will help alleviate the pain.

• Exercises: The shin splint can feel better when stretching the lower leg muscles. However, perform exercises at a lower intensity and less frequently.

• Supportive Shoes: Wearing footwear with adequate cushioning throughout daily activities will help reduce stress in the shins.

• Orthotics: Orthotics can benefit individuals with flat feet or recurrent shin splint issues. It can be purchased or customized according to the individual’s foot size. The shoe inserts can stabilize the ankles and feet.

2. Surgical Treatment -

Although conservative treatments can ease the symptoms, a few individuals with severe symptoms might require surgery for shin splints. However, the effectiveness of surgical treatment is still known.

How to Prevent Shin Splints?

Various basic measures can help to prevent getting shin splints. The following steps need to be followed:

• Analyze the Movement: Take a video of the movements during running to analyze the patterns of an activity contributing to shin splints. This can help modify the movement patterns and reduce the risk of shin splints.

• Usage of Proper Athletic Shoes: Take the wet test to determine the shape of the foot, whether it is flat or arched. Accordingly, choose shoes. Also, select the type of sneakers based on running distance.

• Consider Arch Supports: For individuals with flat arches, the use of arch supports can aid in preventing shin splint discomfort.

• Consider Shock-Absorbing Insoles: Using shock-absorbing insoles can reduce pain and recurrence.

• Increase the Fitness Level: Improve the exercise regimen regularly, but do not overdo it by increasing the frequency or intensity. Try increasing the exercises (such as stretches for shin splints) that strengthen and stabilize the hips, ankles, and legs.

• Lessen the Impact: Try alternate jogging, swimming, walking, and biking between sports to reduce the impact. Also, start new activities slowly and increase gradually.

What Are the Easy Stretches for Shin Splints Prevention?

Following are five easy stretches for shin splints that help in prevention:

1. Known as the toe-drag stretch, this vital stretch for shin splint targets the tibialis anterior muscle, extending from the top of the foot into the shin. This helps release tension and prevent tightening. To perform this stretch, stand upright and slightly bend both knees, keeping one foot on the ground while curling the toes of the other foot. Press the curled foot's toes against the floor, holding for 15 to 30 seconds before switching to the other foot.

2. For an alternative kneeling stretch, kneel on a mat with your buttocks directly over your heels, ensuring the tops of your feet are flat on the floor. Hold this position for 15 to 30 seconds, being cautious of any pain. This stretch for shin splints is designed to target the shins without placing strain on the knees.

3. Even if confined to a chair for extended periods, a simple seated stretch can keep your shins flexible. While seated, lower one knee towards the ground, gently curling the toes towards the floor. Lean forward while the toes are curled and hold for 15 to 30 seconds on each side.

4. Another quick and effective stretches for shin splints involves walking on the heels for a few minutes before exercising.

5. Switch it up by walking on the toes.

Following these five stretches for shin splints, shins and calves should feel stretched, flexible, and prepared for movement.

Conclusion:

Shin splint is a condition that can affect an individual's daily routine and, hence, needs medical attention. However, following some measures at home, especially stretches for shin splints, is also essential. In addition, online consultation platforms can help get detailed information about medical conditions. Therefore, consult an online expert to know more until visiting a healthcare professional in person.