Pain in the shin of your leg?

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 associate 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 categorised as either Posterior or Anterior tibial stress syndrome.

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 increase 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. But most commonly Shin Splints are seen in people who have over-pronation in the subtalar joint of their ankle, this puts the Posterior Tibial muscle and Anterior Tibial muscle under extra strain with increased load. Those muscles swell and as a result the shin begins to ache intensely. 

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? 

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 3 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 3 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 hits 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. Excellent! Therefore they block excessive rolling in of the foot and also provide adequate cushioning under the arch. These orthotics are made form a Firm EVA so while feel hard initially will soften after a few days of wear and settle under your foot.  Designers recommend to wear them in gradually over 3 days before exercising on them to give your feet time to adjust to new position.

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.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!