Shin Splints

So I'm not really sure where to start so I thought I'd look into something than I have a personal experience with and that's shin splints. I know I got mine from excessive netball which is a particularly high-risk sport for developing shin splints due to the constant impact from landing. Therefore other high impact sports such as running, where there is constant pressure on joints will also include a high risk of developing shin splints.
To be more scientific shin splints occurs at the tibia, which runs down the inner part of your shin:
 The NHS state that one of the most common causes of shin splints is Medial Tibial Stress Syndrome (MTSS), which occurs when the connective tissue covering the shin bone becomes inflamed from a result of excessive strain or pressure; basically MTSS is the fancy name for shin splints. This process can be further enhanced if the athlete trains too hard too quickly and doesn't gradually increase the intensity of what they are doing; therefore allowing the body to adapt rather than cause injury.
It's interesting and totally makes sense that people who over-pronate when they walk/run are more at risk of developing shin splints, if you think about it if your foot rolls excessively when striking the ground there is more strain on the muscles around the ankle(because it will be twisting in the opposite direction as the arch of your foot collapses) directly affecting the shins. This also links to how having weak Achilles tendons can also be a contributing factor.

Recovery and Prevention
Because shin splints is one of those injuries that increasingly get worse it's extremely important to stop any high impact activity and replace it with a different sport (in order to ensure fitness doesn't decrease) while your shins recover, such as swimming or cycling.
In terms of reducing the pain and swelling there are various options:
  • Ice- using a towel so the pack isn't directly on the skin an ice pack or just some frozen peas can relieve any pain and swelling. Be aware that icing is purely for pain relief, like Ibuprofen and is not an actual treatment.
  • Paracetamol/ibuprofen- like using ice this is only to relieve pain and reduce inflammation.
  • Stretching and strengthening the gastrocnemius- if done before and after the activity this can help prevent shins splints from reoccurring and help them recover.
  • Footwear- this is extremely important and because everyone's feet are different you should go to a specialist running shop in order to get the best advice for what trainers you need to suit your foot e.g. if you over-pronate (which is a common factor causing shin splints) then it may mean you need a shoe with higher arch support or some supporting insoles.  
If nothing is done in order to recover from this injury then it can lead to more serious problems such as stress fractures and Compartment Syndrome (more often an alternative cause of shin splints where the swelling of a leg muscle can compress nearby nerves and blood vessels).
 
 


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