Running Series: 3 Tips To Help With Shin Splints
Shin Splints: What Are They?
Medial tibial stress syndrome (MTSS), or commonly referred to as “shin splints,” is a frequent injury among running athletes. It is caused by excessive strain on the tibia (shin bone) due to muscle imbalances of the front and back lower leg, leading to altered running mechanics.
Athletes with MTSS typically feel pain over the inside, lower third of their tibia. It can present before warming up and subside during activity but resumes after activity. Typically, the muscles around the tibia are tender to the touch and if symptoms are not treated, along with the true cause, these athletes are susceptible to stress fractures.
Training Principles
While injury isn’t always completely avoidable, there are actions you can take to reduce your risk of MTSS. Look at your training program and track the intensity (heart rate or rate of perceived exertion), duration and distance. The general rule of thumb is not to exceed a 10% increase in workload each week. However, this can be a bit difficult to track. The average of your weekly training numbers divided by your monthly average determines your acute:chronic workload and should not exceed 0.8-1.3.
In addition, consider cross-training with other physical activities such as weight training or cycling 1-2x/week. This allows you to train other muscles and aid in your recovery between running sessions.
Lastly, footwear should be specific to your foot type and offer the right support. Depending on your type of foot strike, your shoe should offer appropriate shock absorption to prevent altered stresses placed on the tibia. If you notice your arch collapses in standing, consider a shoe with medial arch support and a stable heel counter. You can also click here to view ways to support your arch.
Shin Splints: Who Is At Risk?
MTSS is an overuse injury that can develop in athletes with rapid training changes and/or improper footwear. Changes to training may include an increase in mileage, intensity/speed, or type of terrain. An athlete is more at risk if running on uneven or hard surfaces.
Females are more likely to develop MTSS than males, especially those who have a greater drop in their medial arch, and have had a previous running injury up the chain. Other athletes susceptible to MTSS include those that combine running and jumping in their sport such as football, basketball, soccer and dancing.
Training Principles
While injury isn’t always completely avoidable, there are actions you can take to reduce your risk of MTSS. Look at your training program and track the intensity (heart rate or rate of perceived exertion), duration and distance. The general rule of thumb is not to exceed a 10% increase in workload each week. However, this can be a bit difficult to track. The average of your weekly training numbers divided by your monthly average determines your acute:chronic workload and should not exceed 0.8-1.3.
In addition, consider cross-training with other physical activities such as weight training or cycling 1-2x/week. This allows you to train other muscles and aid in your recovery between running sessions.
Lastly, footwear should be specific to your foot type and offer the right support. Depending on your type of foot strike, your shoe should offer appropriate shock absorption to prevent altered stresses placed on the tibia. If you notice your arch collapses in standing, consider a shoe with medial arch support and a stable heel counter. You can also click here to view ways to support your arch.
What Else Can Help?
There is a misconception that R.I.C.E (rest, ice, compression, elevation) and avoiding painful activities is your best and/or only treatment solution. This is simply not the case! While this may help decrease your pain, without finding the actual cause, it will come right back when returning to activity.
So, what can you do? Check out some of our go-to techniques that may help decrease pain and fix the cause, reducing your risk for shin splints.
What Else Can Help?
There is a misconception that R.I.C.E (rest, ice, compression, elevation) and avoiding painful activities is your best and/or only treatment solution. This is simply not the case! While this may help decrease your pain, without finding the actual cause, it will come right back when returning to activity.
So, what can you do? Check out some of our go-to techniques that may help decrease pain and fix the cause, reducing your risk for shin splints.
Lacrosse Smash: Anterior Tibialis
- For short term relief of pain, we recommend soft tissue work over the anterior structures of the tibia
- Use a lacrosse ball or rolling stick
- In a kneeling position, generally roll the ball along the outside of your tibia
- After finding a tender spot, create shear forces by rocking the ball side to side, OR load your hips for greater pressure OR flex and relax the foot for a greater stretch
Banded Ankle Mobilization
- As muscles become tight, joint mobility suffers
- Anchor a thick band to a low support and wrap the other end around the front of your ankle to cradle the two outside ankle bones
- Drive your knee forward into lunge, use your weight for extra leverage
Eccentric Loading: Anterior Tibialis
- Using a kettlebell in a high seat where feet are dangling or use a band with anchored low support as shown in the video
- Seated on the ground with band wrapped around your midfoot
- Bring toes up towards you and slowly lower in 3 counts
Looking For More Help?
*This is helpful information, but it is general information. This is NOT medical advice. If you already have any injury, pain, tightness, etc., please seek help from a licensed and qualified healthcare provider like us, performance physical therapy in Green Bay. A complete solution for what you’re dealing with needs to be customized to all the different factors driving your pain, and those factors will be at least slightly different for each person. These strategies may help, but they’re not likely to be a complete solution for each individual reading this now or in the future.