Shin Splints – Overloading of the Leg (Medial tibial stress syndrome)

Diagnosis and Symptoms

Shin splints are often felt on the inside of the shinbone (tibia).

Typical symptoms are pain on the front of the lower leg, which gradually worsens during activity.

Why do you get shin splints?

Common causes of shin splints are a sudden increase in training volume, incorrect running technique, old shoes, or running on hard surfaces. People with flat arches, high arches, or pronation are particularly vulnerable.

Diagnosis of Shin Splints

A diagnosis of shin splints (medial tibial stress syndrome) is in most cases made by a doctor or physical therapist based on a clinical examination and symptom description. A clear tenderness extending over several centimeters on the inside of the shin is a strong indication of shin splints.

X-rays or other imaging diagnostics are rarely used, as shin splints are not visible in images.

How to Treat Shin Splints

Treatment: Rest, Stretching, and Exercise To get rid of shin splints, rest and reducing the load are important. Other effective measures include:

• Stretching: Stretch the lower leg muscles regularly.
• Strengthening exercises: Strengthen the calf and foot muscles.
•  Increase intensity gradually and avoid hard surfaces.
• Right equipment: Use stable shoes and insoles when necessary.

Listening to the body's signals is crucial to prevent the injury from becoming chronic.

Effective Exercises and Stretching

Effective exercises and stretching are crucial for building up the body and counteracting injuries. By combining both strength and mobility exercises, you can increase your body's resilience and prevent overuse injuries.

• Strength: Many injuries, such as shin splints or tennis elbow, are due to certain muscle groups being too weak. Strength training gives muscles better endurance and ability to withstand load. To be effective, strength training should be progressive, meaning you gradually increase the resistance or the number of repetitions.
• Stretch: Stretching softens stiff muscles and contributes to increased flexibility. It can also relieve pain and reduce muscle tension. Stretching is most effective after a workout when the muscles are warm, but can also be performed as part of a daily routine.

By including a combination of both in your training, you can effectively strengthen your body and reduce the risk of future injuries.

Take Care of Your Muscles and Tendons

Why Movement is Important Movement is important because it is a key factor in maintaining good physical and mental health. It's not just about exercise, but about keeping the body active in everyday life.

By moving, you strengthen your muscles, increase blood flow, and improve your mobility, which reduces the risk of injuries and pain. Regular physical activity also has a major positive effect on your well-being: it reduces stress, improves your sleep, and can lower the risk of depression. In short, movement is crucial for you to feel energized, strong, and healthy in the long run.

Common causes of shin splints: running in unsuitable shoes.

Support and Aids

Calf Support with Optimal Fit Calf support in elastic 2-way stretch that provides extra support to the calf. The material features our reflective Welltex®️ technology which can stimulate blood circulation. This makes the support especially suitable for various calf issues, particularly after exercise or with problems originating from the shin, such as shin splints.

Elastic Calf Support with 4-way Stretch the Physio Calf Support is a thin, highly elastic support that provides extra support to the calf. Welltex®️ technology reflects body heat as infrared energy. This can contribute to increased blood circulation in the muscles and may be helpful for issues involving inflammation or stiffness in the calf and shin.

Knee-High Socks with Light Support Knee socks with Welltex®️ technology that can increase blood circulation in the muscles. Suitable as training socks for various outdoor activities, ski socks for mountain holidays, or riding socks for equestrians. The knee socks can contribute to faster recovery and also prevent muscle soreness, which is excellent for multi-day activities. The sole has a comfortable and elastic terry material that makes the socks truly comfortable. Back on Track logo at the top of the leg.

Rehabilitation and Return to Activity

Rehabilitation and return to activity are crucial for you to fully recover from an injury. It is a gradual process where you build up your body again, rather than rushing back to your old training routine.

Rehabilitation often begins with stretching and mobility exercises to soften the muscles and increase blood flow in the injured area. You then move on to strengthening exercises that progressively increase the load. This progressive strength training is key to making the muscles durable enough to withstand the same load that caused the injury in the first place.

Once the pain is gone and the muscles feel strong, you can start returning to your sport or activity, but it is important to do so step-by-step. Start with short sessions and lower intensity. A good guideline is to never increase training volume by more than 10% per week.

Preventing Shin Splints

Preventing shin splints primarily involves avoiding overload. To succeed, it is important to increase training volume gradually – never increase intensity or distance by more than 10% per week.

Choosing the right equipment is also crucial. Use running shoes that provide good support and cushioning and are adapted to your specific gait and surface. To reduce repetitive stress on the lower leg, you should vary the surface you run on; don't just run on asphalt, but choose softer surfaces like forest trails.

Finally, stretching and strength are key factors. Make sure to regularly strengthen the calf and foot muscles, and stretch them properly. Most importantly,listen to your body. At the first sign of pain, take it easy or rest completely. Ignoring early signals can lead to a more severe injury.

Common Questions and Answers about Shin Splints

How do you know if you have shin splints? Shin splints are primarily something you feel. It is common to experience shin splints as pain or a dull ache in the legs; specifically on the inside or front of the shinbone. The discomfort is not actually due to inflammation, but is a symptom of an overuse injury.

How do you get rid of shin splints quickly? There is no immediate solution or treatment to quickly get rid of shin splints, but you can significantly speed up healing by acting quickly and consistently. Here are the most important steps:

1. Rest: This is the absolutely most crucial step. Reduce or completely abstain from the painful activity until the pain has subsided.
2. Cold: Use an ice pack on the tender area for 15–20 minutes, several times a day, to dampen inflammation.

3. Stretching & Strengthening Exercises: Once the acute pain has subsided, it is important to start stretching the lower leg muscles and strengthening both calves and feet. This addresses the root cause of the problem.

4. Adjust Training: Resume training gradually. Also, review your running shoes and technique, and avoid running on overly hard surfaces. Insoles that support your arches can reduce discomfort.

Listening to your body's signals and avoiding training through pain is crucial to prevent more long-term or chronic problems.

What do shin splints feel like? Shin splints feel like a pain along the front of the shinbone. The pain is usually most noticeable on the inner side, just behind the shinbone. Symptoms can be described as a dull ache in the legs or a sharp pain, and the area on the inside of the shin can feel tender when you press on it.

Is heat good for shin splints? In the acute phase of medial tibial stress syndrome (shin splints), when the pain is at its worst, strong cold (not heat) is best. Cold helps to dampen inflammation and relieve pain. Heat, however, can be helpful in a later stage, for example before an activity, to soften stiff muscles and increase blood flow in the area.

In summary: Use cold for new pain, and heat to prepare muscles for movement.

What do overstrained legs feel like? Overstrained legs usually feel like a dull ache, fatigue, and a heavy sensation. The pain can be more diffuse and spread over several areas, such as calves, feet, and thighs. It is important to distinguish this type of ache from more localized pain, such as with shin splints where the pain is more specific and centered along the shinbone.