With the arrival of marathon season, more individuals have hit the streets in their trainers, racking up the miles. Yet while they chase the euphoria of a runner's high, many are also facing the grim possibility of injuries, including the dreaded shin splints.
Physiotherapist and ultrarunner Danny Brunton remarked, "Shin pain, often known as 'shin splints', can be a very common injury for runners."
He references the medical term for this woe, stating, "In the medical profession, you might hear it called medial tibial stress syndrome. MTSS is the inflammation of the outer lining of your Tibia (shin) often caused by overloading your bone load capacity."
Brunton highlights the necessity to discern whether one is dealing with inflammation or something more severe like a stress fracture. As an ambassador for running insoles brand Enertor, he advises: "With MTSS there would be a wider spread of pain (on the inside border of your shin) when pressing the area and when carrying out higher impact activity.
"On the other hand, with a stress fracture there would be pain that's more specific/focal to a certain point.", reports Surrey Live.
Kristy Thomas, a physician at Prowise Healthcare, expands the perspective, informing us that shin splints don't only afflict runners. High-impact dancers, military recruits, and other athletes could find themselves suffering from shin splints.
She warns that factors such as "improper form and inadequate footwear" increase vulnerability to this injury, noting that beginners are especially prone.
Shin splints typically occur when physical activity is ramped up or training routines are altered. Personal trainer and nutrition coach, Sarah Campus, explained that heightened activity can strain the muscles, tendons, and bone tissue.
She further noted that "anyone who has flat feet or high arches" might be prone to shin splints, as could individuals running on hard surfaces or "uneven terrain".
If you find yourself afflicted with shin splints, the initial step is to rest, advised Thomas. Applying ice packs to the shin for 15-20 minutes at regular intervals throughout the day can help reduce inflammation in the area, she suggested.
"Controlled ranges of motion of stretching and strengthening of the calf region and foam rolling can decrease tension."
It's also worth considering your choice of footwear, as shoes that offer shock absorption and support can make an "incredible difference".
However, she cautioned: "When you have tried these measures to no avail, you should consider seeing a doctor to ensure there are no other injuries, such as stress fractures."
Brunton, on the other hand, emphasised the importance of strength training to minimise the risk of recurring shin splints. He recommended resuming running only after walking without pain for five consecutive days, being able to walk for 30 minutes without discomfort, passing impact testing (such as single leg hopping) without pain, and managing to run for three-to-five minutes without experiencing pain.
"Running can slowly be built up with the focus on being pain free and the volume being built slowly (quicker running/intensity to follow only once volume built at slower pace). It is also important to plan recovery and allow adaptation such as running with rest days in-between," he said.
However, not all shin pain will be shin splints. Thomas explained: "Other forms of shin pain include stress fractures, which are small cracks along the bone, compartment syndrome or powerful pressure within muscles, tendonitis, and nerve entrapment.
"Shin pain stemming from these needs to be diagnosed accurately, as they require an entirely different treatment plan."
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