Shin splints are a common but frustrating condition affecting runners, athletes, and anyone leading an active lifestyle. If you've been sidelined by that painful throbbing along the side of your leg bone, you're not alone. This blog dives deep into everything you need to know about shin splints—the causes, how to prevent them, and why proper treatment matters.
Whether you're a seasoned marathoner or someone who just started their fitness journey, understanding how to deal with shin splints can help you stay active, pain-free, and on track to meet your goals.
What Are Shin Splints?
The term "shin splints" refers to the pain along either side of the tibia (shinbone). This pain typically occurs due to inflammation of the muscles, tendons, or soft tissues surrounding the shinbone. Shin splints can feel like a dull ache or a sharp, stabbing sensation, and they often flare up during physical activity, particularly high-impact exercises.
Key Symptoms of Shin Splints
Pain along the front or sides of your lower leg
Swelling or tenderness near the area
Discomfort that worsens during activity and subsides with rest
Tingling or throbbing sensations, especially post-exercise
While shin splints are common among runners, they can affect anyone engaging in repetitive stress activities, including dancers, military recruits, and those who spend long hours on their feet.
Common Causes of Shin Splints
Understanding what triggers shin splints can help you not only treat the condition but prevent it from recurring. Here's a closer look at some major culprits:
1. Excessive Foot Pronation (Collapsing Arch)
When your foot rolls inward too much (pronation), it causes your arch to collapse, putting extra stress on your shins. Over time, this repetitive movement can inflame the muscles and tendons, leading to shin splints.
2. Muscle Imbalance
Any imbalance between opposing muscle groups in the leg—such as weak anterior tibial muscles combined with tight or overused calf muscles—can create strain on the shins, increasing your risk of injury.
3. Improper Footwear
Wearing unsupportive shoes, especially while exercising, can exacerbate pronation issues and fail to cushion the impact on your legs.
4. Overtraining
Too much activity, too quickly—like ramping up your mileage or intensity without proper conditioning—can overload your muscles, tendons, and bones, making shin splints more likely.
5. Poor Running Form
An inefficient gait can distribute stress unevenly across your legs, increasing the chance of overuse injuries like shin splints.
Preventing Shin Splints
The good news? Shin splints can often be prevented! Here’s how you can protect your legs and keep your workouts on track:
1. Invest in Proper Footwear
Your shoes are the foundation of your movements. Ensure you're wearing running or training shoes that match your arch type and offer proper support. Avoid worn-down shoes that no longer provide adequate cushioning.
2. Consider Custom Orthotics
If excessive foot pronation is an issue, orthotic inserts can work wonders in correcting misalignment and supporting your arches. At The Foot Doctors, we specialize in custom prescription orthotics to relieve pain and prevent injuries like shin splints.
3. Stretch and Strengthen
Focus on stretching your calves, Achilles tendons, and shin muscles regularly. Strengthening exercises, such as toe raises and resistance training, can help create balance between your leg muscles and reduce unnecessary strain.
4. Warm Up and Cool Down
Never skip your warm-up or cool-down sessions! Preparing your muscles for activity and allowing them to recover afterward can reduce inflammation and reduce the risk of shin splints.
5. Build Intensity Gradually
If you're new to running or increasing your training, take it slow. Follow the “10% rule”: avoid increasing your weekly mileage or intensity by more than 10% at a time.
6. Listen to Your Body
Don’t push through pain. Early rest and recovery can help alleviate the initial symptoms of shin splints and prevent a more serious injury.
Treatment for Shin Splints
If shin splints do strike, don’t ignore the pain. Proper treatment now can keep the issue from worsening in the future. Here's what we recommend:
1. Rest and Ice
Rest your legs and avoid high-impact activities to allow your inflammation to subside. Apply ice packs to the affected area in 15-20 minute intervals, several times a day, to reduce swelling.
2. Corrective Orthotics
At The Foot Doctors, we offer expertly crafted orthotic inserts designed to relieve pressure on your shins and correct excessive pronation. Unlike what you might find at standard shoe stores, our custom inserts are tailored to your unique foot structure, ensuring proper alignment.
3. Compression
Elastic compression bandages can reduce swelling and provide support as your legs heal.
4. Physical Therapy
A physical therapist can guide you through exercises that strengthen your lower legs and improve your biomechanics, reducing the likelihood of future injuries.
5. Consult a Specialist
If your pain persists, it’s essential to consult a medical professional. At The Foot Doctors, we’ll uncover the root cause of your shin splints and provide a tailored treatment plan for long-term relief.
Why Choose The Foot Doctors?
Your feet—and by extension, your shins—are the foundation of a healthy, active lifestyle. At The Foot Doctors, we believe in personalized care, not one-size-fits-all fixes. Unlike retail shoe stores offering pre-made inserts, we provide:
Medical Expertise: Our Doctors of Podiatric Medicine ensure you receive the precise treatment your body needs.
Insurance Savings: We accept most insurance plans, making custom orthotics and treatments more affordable.
Tailored Solutions: We design orthotics and shoe inserts customized to your unique biomechanics and preferences.
Don’t leave your foot and leg health to chance. Get the right solution the first time by choosing a trusted medical professional.
Take the First Step Toward Pain-Free Living
There’s no reason to endure the pain and frustration of shin splints when effective solutions are right at your fingertips. Take control of your foot health today with The Foot Doctors. Contact our office to schedule an appointment or consultation this week, and explore our wide selection of stylish, podiatrist-recommended footwear and orthotics.
Together, we’ll assess the root cause of your shin splints and create a personalized plan to keep you active, pain-free, and performing at your best.