Footnotes / Blog

What Are Shin Splints?

Shin splints, or Medial Tibial Stress Syndrome, is a common condition that causes pain along the front of the lower leg, between the knee and ankle. It involves inflammation of the muscles, tendons, and bone tissue around the tibia, the main bone in the lower leg. This condition is often seen in athletes and individuals who engage in repetitive activities.

Causes of Shin Splints

Shin splints typically develop when the muscles and bone tissue in the leg become overworked due to repetitive stress. The following factors can contribute to the development of shin splints:

• Flat feet or abnormally rigid arches that place extra stress on the tibia.
• Exercising with improper or worn-out footwear that fails to provide adequate support.
• Rapid increases in activity level or training intensity.
• The condition is common in runners and dancers, as these activities put repetitive strain on the legs.

Symptoms of Shin Splints

The most common symptom of shin splints is pain along the inner border of the tibia, the bone that runs down the front of the lower leg. Other symptoms may include:

• Mild swelling in the affected area.
• Tenderness or pain when the area is touched.

In more severe cases, the pain may become persistent and interfere with daily activities.

Treatment for Shin Splints

If you are experiencing symptoms of shin splints, it’s important to follow a treatment plan that allows the tissues to heal and reduce pain. Here are some common treatment options:

• Rest: Several weeks of rest are usually necessary to allow the affected tissues to recover.
• NSAIDs (Nonsteroidal anti-inflammatory drugs): Over-the-counter pain relievers such as ibuprofen, aspirin, and naproxen can help reduce pain and swelling.
• Ice: Apply cold packs for 20 minutes at a time, several times a day, to reduce inflammation. Avoid placing ice directly on the skin.
• Compression: Wearing an elastic compression bandage can help prevent further swelling.
• Stretching: Regular calf stretches can alleviate stress on the front of the legs and help reduce pain.
• Proper footwear/Orthotics: Wearing shoes with adequate cushioning during daily activities, along with using orthotic inserts, can help reduce stress on the shins and provide better alignment.

Preventing Shin Splints

While shin splints can be treated, it’s important to take steps to prevent them from occurring in the future:

• Wear properly fitting, supportive shoes that provide cushioning and stability.
• Stretch daily to maintain flexibility in your calf muscles.
• Cross-train to avoid overloading the same muscles with repetitive activity.
• Gradually increase your training intensity and duration to avoid sudden, excessive strain on the legs (this is the most important preventive step).

Seek Professional Care

If you are experiencing shin splints or other foot, ankle, or lower leg pain, the doctors at Innovative Foot and Ankle can diagnose and provide effective treatment. With four office locations throughout Northern New Jersey—Kenilworth, Bayonne, Little Ferry, and Montclair—our experienced podiatrists are here to help you get back on your feet.