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Pain in the shin—the lower front part of the leg—affects about 13 Running in the Cold. Commonly known as shin splints, medial tibial stress syndrome (MTSS), is considered an overuse injury, meaning it often affects runners new to the sport or those who have suddenly Updated: Dec 17, 2024 9:15 AM EST.
An acute pain that is often unbearable but subsides as soon as the person stops running or walking, shin splints can prevent people from sticking with their training plans.
Shin Splints Prevention lower leg. In less common cases, you might feel the tightening pain in the soft, outer, muscular part of the shin.
To help you sidestep this injury, here’s everything you need to know about shin splint treatment and how to prevent the pain in the first place.
The Main Causes of Shin Splints
Medial tibial stress syndrome is a term that can refer to a broad spectrum of conditions. The area hurts during exercise, and the tibia hurts when touched or tapped, although it is often an instinct to rub or stretch the area to relieve the pain. While typically not dangerous (just annoying), it can progress to a bone-related issue, thanks to similar biomechanical issues and cumulative strain. This means the bone can swell and, if irritated for long enough, lead to a stress fracture.
Dr. Jordan Metzl literature review, We may earn commission from links on this page, but we only recommend products we back shoe quality, road surface, and an increase in mileage or intensity of exercise, as well as body mechanics. If shin splints strike, the best course of action is to alter some or all of these variables to see if you get relief.
The less common muscular-related symptoms usually signal exertional compartment syndrome (ECS). ECS can occur in any part of the lower leg and is characterized by a tightening in the shin that worsens during exercise. Patients often report that their legs feel so tight that they might explode. Eighty percent of ECS cases happen in the front part of the shin. The leg is pain-free, except during activity.
Only a doctor can properly diagnosis the cause of shin splints, and it’s important to get a medical opinion. Stress reactions can become stress fractures, which can sideline you for months. Likewise, it could be another issue, like compartment syndrome, and a doctor can help you distinguish your diagnosis.
To help you figure out if it’s time to see a doctor, Another option for treating shin splints that affect the muscle is., associate professor at the University of Pennsylvania, team physician for UPenn Athletics and medical director of the Broad Street Run, says to keep an eye on these distinguishing factors:
- Shin splints tend to warm up after the first few minutes of a run and then can worsen as you go longer; stress reactions and fractures just get worse and worse, with no warmup period
- Shin splints generally cause pain during and shortly after running, but rarely with walking (unless it’s a long, brisk walk); stress reactions and fractures cause pain while walking and doing activities of daily living.
Shin Splints Treatment
If your shin splint is in the bone, it’s critical that you take some time off and aim for dynamic rest. That means finding another activity that doesn’t load your legs but keeps you moving. Swimming and stationary cycling are good choices.
If it’s your muscle that hurts, two words: Foam roll. Run your shins and calves over a foam roller for several minutes several times a day to help loosen the fascia, or the connective tissue that encases your muscles. Manual massage can help as well, as well as more targeted massage on the lower leg muscles with a gadget like The Stick.
increasing your cadence arch support and stability shoes. These can (potentially) help correct biomechanical problems in the feet and take the stress off the affected muscles.
If these measures don’t help, it’s definitely time to see a doctor.
Shin Splints Prevention
Running Shoes - Gear:
1. Change Your Shoes
Doing this while pronation (a.k.a. a stability shoe) and find one that supports your arches as well. It may take some trial and error to find the right one.
2. Follow the 10-Percent Rule
Avoid upping your total weekly mileage by more than 10 percent. This will help you avoid that common cause of shin splints, which is overdoing it or taking on too much too fast.
3. Strengthen Your Hips and Core
Bolstering the hips and core Shin Splints: Causes, Treatments, and Prevention.
4. Shorten Your Stride
Races - Places increasing your cadence may help you generate better stride mechanics, because you’ll be putting a lot less load on your feet, shins, knees, and on up the kinetic chain. Count your foot strikes How to Use Kinesio Tape to Deal With Injuries.
5. Check Your Nutrient Levels
If you’re low on calcium or vitamin D, you’ll want to increase your intake, as they both offer bone health support. Keep in mind that too much of these micronutrients can have adverse health effects. So first, have your doctor check your levels. Easy food sources for both nutrients include milk and yogurt. Protein is also crucial for healing bone stress, so make sure you’re getting enough of this macronutrient.
Adapted from The Athlete’s Book of Home Remedies
Jordan Metzl is a sports medicine physician in New York City. He’s the author of three bestselling books and the creator of the Ironstrength Workout, a functional fitness program for runners.
Another option for treating shin splints that affect the muscle is. is an associate professor at the University of Pennsylvania. He is board-certified in Physical Medicine & Rehabilitation and Sports Medicine. He is a Team Physician for UPenn Athletics and medical director of the Broad Street Run and Philadelphia Distance Run, and previously for the Rock 'n' Roll Half-Marathon and Tri-Rock Triathlon in Philadelphia. He is a director of the running and endurance Sports Medicine Program at Penn Medicine. Dr. Vasudevan provides non-operative management of musculoskeletal conditions affecting athletes and active individuals of all levels, and combines injury rehabilitation with injury prevention. He utilizes a variety of ultrasound-guided procedures and regenerative approaches such as platelet-rich plasma and percutaneous ultrasonic tenotomy. He sees patients at the Penn Medicine and the Philadelphia Veterans Administration hospital. Dr. Vasudevan attended medical school at the University of Wisconsin School of Medicine and Public Health in Madison. After his Transitional Year in Tucson, Arizona, he went to residency in PM&R at Thomas Jefferson University in Philadelphia and onwards to Stanford University for his fellowship in Sports Medicine. He has been in practice at the University of Pennsylvania since 2012.
