No more Shin pain

Shin Splints is the umbrella term for pain in and around the shin bone called your Tibia. The most common Clinical term for pain in the Shin is Medial Tibial Stress Syndrome. It results from overuse of muscles in and around the shin bone and/or excessive force within the shin bone itself.  There are a few different types of shin pain with varying degrees of associated pain. We recommend that you never keep exercising through shin pain, you cant be sure if its not something more sinister like Compartment Syndrome or even a Stress fracture. It's important to begin management as soon as your symptoms starts. Read on below to find out more!

"Did you know that Shin Pain is responsible for 1 in 8  of all RUNNING injuries"

Shin Splints generally present on the front of your leg, as one or a combination of both pain in the muscle on the front of your tibial bone or the muscle behind. They are extremely painful and exacerbated by increased load exercise eg. running, jumping, beach running and skipping.

Why did I get Shin Splints?

There is a lot of variables to why your shin splints have started. Commonly shin splints begin with an increase to activity. You may have returned to exercise after a period off, or perhaps increased your current training program.

Shin Splints can be linked to Poor Biomechanics, Poor Running form, Weakness in the Core and High impact activity on hard surfaces. If you are getting Shin Splints you should not continue running through the pain.

The Posterior Tibial (PT) muscle and Anterior Tibial (AT) muscles are used by the foot and ankle to create movement that inverts the foot and ankle. Imagine now, rolling the foot as if it was to load on its outside border, this movement is an inversion/supination function. These muscles are our primary invertors of the midfoot through midtsance to toe off phase. They become sore and swollen when the required movement of these muscles are challenged through outside forces and tissue threshold reduces. Orthotics can help to reduce load absorbed by the Posterior Tibial and Anterior Tibial muscle by changing the axis the muscles and tendons work around and facilitate there energy output to move the foot through its gait cycle.

Time to check your Footwear?

 1)  How long have you had your shoe? Is it worn down?

2) Does it have a good retaining mechanism ?(laces or velcro)

3) Does it have adequate cushioning?

4) Is there any support under my arch?

5) Did I get this shoe professionally fit for my feet? 

Some sports will restrict the footwear options you have to play and train in. We find Shin splints are particularly common to AFL players and Soccer players due to the light-weight lower pitch and less shock absorption within these footwear types. Plus people playing these sports are doing a lot of running up and down that field. Its not uncommon for and AFL midfielder equivalent to run a half marathon each game. Keep reading for option on how to manage this below.

How do I fix it?

First let be honest with ourselves. How long have you had Shin Pain for and has it stopped you exercising? If you answer over 4 months and yes to these questions we recommend seeing your Allied Health Professional straight away as what you may be perceiving as Shin Splints could be something more sinister like Compartment Syndrome and even Stress fractures. Its best to have your pain diagnosed by a professional.

If you have just started to get shin pain (under 4 months) then we recommend fitting the STRONG ARCH SUPPORT Lifesoles into your running shoes. These orthotic insoles have first strike control from the moment your heel the ground right through to when it toes off, which remember, is what we are trying to achieve to lower force on your leg muscles. The shins will become sore when the Posterior Tibial muscle or the Anterior Tibial muscle reach tissue threshold and say “ enough!” I’m trying to invert this foot for my part of propulsion off the toes but the axis I’m working around it too big!!. Shorten the pivot point and we reduce the shin pain!

Best of all these will fit in slimmer shoes like a footy boot!

There is still more to do....

Alongside the STRONG ARCH SUPPORT Lifesoles you should begin a stretching program that targets your Calf muscle, Hamstring and ITB. The use of a Foam roller can aid in relieving fascial tightness. We also need to do some strengthening exercises.

Ice should be applied as a first option directly after exercise in 10 minute intervals to the sore area on the shin. After 24 hours has past we recommend using heat packs instead to draw blood flow and aid in recovery. Non-steroidal medications such as Nurofen or Voltaren can help assist in reducing inflammation and pain. Please check with you GP before taking this medication.

Never push through Shin pain. Implement therapy as soon as you begin to feel soreness so it doesn't stop you altogether!