Imagine, you just started running nicely in the morning, and after walking a short distance, you feel a slight pain in the front of your leg, in the shin bone area. At first, you ignore it. But day by day, it feels like this pain is getting worse. Have you had this experience? Often, this pain that occurs in people who play sports, run, and jump is caused by a condition called 'Shin Splints'. Let's talk about this simply.
Simply put, what are Shin Splints?
Shin splints are pain that occurs in the front of your lower leg, the tibia. More specifically, they are caused by the muscles, tendons, and tissues around your shin bone becoming swollen due to overuse. Doctors sometimes refer to this as `Medial Tibial Stress Syndrome`.
This is an overuse injury . It is very common in athletes, because they constantly put pressure on their legs. But there is nothing to worry about. It can often be cured with simple things like good rest and ice. However, if you continue to exercise without paying attention to it, it can sometimes progress to a tibial stress fracture. That is why it is very important to be aware of this.
What are the symptoms of shin splints? How does this pain feel?
The main and most common symptom of shin splints is pain in the lower leg. The pain can vary from person to person. Sometimes, the area can even hurt when touched. There may also be some swelling.
Let's take a closer look at how this pain feels in the table below.
| Characteristic | Description |
|---|---|
| The place where the pain is felt | The pain is often felt on the lower part of the inner side of the lower leg or in front of the shin bone. |
| Nature of pain | Some people may experience sharp pain, like a knife stabbing them. Others may feel a dull, aching pain coming from deep within the body. |
| Pain pattern | At first, the pain may only occur during exercise and go away when you stop. But as the condition worsens, the pain may persist even after you finish exercising. |
Why do we get shin splints?
Simply put, it's caused by constant pressure and stress on the fibula. Think about it, when you run or jump, the muscles in your lower leg pull on the places where they attach to the fibula. As this constant, repeated pulling occurs, the tissue that attaches to that bone begins to swell.
When the bone does not get the rest it needs to heal, the damage gradually increases and the pain becomes worse. There are several main reasons why this condition occurs:
- Starting a new exercise program all at once.
- Suddenly increasing the intensity of an exercise you are doing (for example, suddenly increasing your running distance).
- Continuous running on hard surfaces like rocks, gravel, and asphalt.
Who is most at risk of developing this condition?
Although anyone can get shin splints, some people are at a slightly higher risk.
- Runners: Especially those who suddenly increase their running distance, or those who run on uneven, bumpy roads.
- Athletes: For those who play sports that put a lot of pressure on the legs, such as football, basketball, and volleyball.
- Dancers.
- People with flat feet or high arches: These people may not be able to properly absorb the impact of running and jumping.
- Military personnel and those who walk and hike long distances as part of their jobs.
- People who exercise in old, unsupportive shoes.
- Women with vitamin D deficiency, eating disorders, or irregular menstrual cycles.
- People with bone thinning diseases (osteopenia or osteoporosis).
Could this be serious?
Most shin splints don't cause serious complications. But the biggest risk is that if you continue to put pressure on your leg, it can develop into a stress fracture . A stress fracture is a very small, delicate crack in the bone. If that happens, you may need to use crutches or wear a special walking boot until the bone heals. That's why it's important to get treatment as soon as the pain starts.
How does a doctor recognize this?
When you go to see a doctor, he will first ask you about your symptoms. Then he will examine your leg. During this examination,
- I see the way you walk.
- Examines the lower leg, ankle, and foot.
- They press their hands on the painful area.
- You may be asked to stand on the painful leg or jump on that leg.
Most of the time, this test can diagnose the condition. However, if the pain is severe or if there is a suspicion of a stress fracture, your doctor may refer you for an X-ray. However, it is important to know that two-thirds of stress fractures are not visible on a regular X-ray. Therefore, if there is still doubt, an MRI scan or bone scan may be recommended.
What are the treatments for shin splints?
The best treatment for this is to give your bones and muscles the time and rest they need to heal. This is usually done using a combination of the following treatments:
- Rest: Completely avoid your sport, running, or other activities that cause pain for a while. You may need to rest for several weeks or even longer.
- Ice: Apply ice to the area of pain and swelling for 10-20 minutes three to four times a day. This can help reduce pain.
- Pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) can be used as directed by your doctor. However, be sure to consult your doctor before taking any medication.
- Supplements: Some people may be advised by their doctor to take a vitamin D3 supplement. Talk to your doctor about this as well.
- Stretches: Doing gentle stretches to stretch the muscles of the lower leg can be beneficial.
- Supportive shoes and orthotics: For those with flat feet, using special supports (orthotics) that are placed inside the shoes can reduce pain.
- Physical therapy: With the help of a physical therapist, you can do exercises to strengthen the leg muscles and prevent this condition from recurring.
The most important thing is to start exercising again, not all at once, but very slowly, gradually, as your body feels it.
How to prevent shin splints from recurring?
There are several things you can do to prevent shin splints from recurring. If you make these a habit, you can continue to exercise without injury.
- Use a pair of shoes that are suitable for exercise and have good support. If you are a runner, it is a good idea to change shoes after running about 500 kilometers.
- Gradually increase the intensity and duration of your workouts. Don't go for a lot of running or jumping all at once. A good rule of thumb is to increase your intensity by only 10% per week.
- Warm up well before exercising. Stretch your muscles.
- Avoid running on hard surfaces like asphalt and concrete. It's better to run on a grassy surface.
- Cross-train. Instead of running every day, swim one day and cycle one day. This will reduce the pressure on your legs.
- Listen to the pain. If your leg hurts, don't ignore it and "push" it. Pain is your body's signal to you to rest.
When should you definitely see a doctor?
Shin splints usually heal with rest, but if you have any of the symptoms below, you should definitely see a doctor.
- If the pain is very severe.
- If the pain does not subside after a few weeks of rest.
- If the leg is very swollen, red, or too painful to touch (these could be signs of an infection or other condition).
Your doctor is the one who will confirm whether you have shin splints or another condition, such as a stress fracture, and prescribe the necessary treatment.
Take-Home Message
- Shin splints are a common condition caused by overuse of the legs. Don't worry, they can be treated with plenty of rest.
- The most important thing is to listen to your body. Don't exercise through pain.
- Using good shoes and gradually increasing exercise are the best ways to prevent this from happening again.
- If the pain does not subside despite rest, or if the pain is severe, be sure to see a doctor for advice.
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