Shin splints can be prevented and managed with appropriate measures. The Department of Physiotherapy from Singapore General Hospital (SGH) shares more on how to tackle this common runner's condition.
If you’ve ever jogged, chances are you would have experienced shin pain either during or after your run. This common condition is called
shin splints. But what exactly causes this pain and do only runners suffer from it?
Our experts from the
Department of Physiotherapy at
Singapore General Hospital (SGH), a member of the
SingHealth group, share the facts about shin splints.
Shin splints: How to prevent
To prevent shin splints, you should:
Do warm-ups and stretch your muscles before any exercise
Wear appropriate, fitting footwear when running
Plan smartly when deciding to increase frequency, intensity or duration of any activity
Include lower limb and core muscle strengthening workouts in your training program
Shin splints: How to manage
Proper shin splint management depends on the severity of the condition.
In the acute phase, shin splint pain can be treated with rest and ice applied over the affected area to reduce the inflammation. Taking over-the-counter pain relief medication may also help with the pain and swelling.
However,
physical activity
should not be given up altogether. Instead, engage in stretching exercises and exercises that strengthen the lower limb and core muscles.
When foot biomechanical abnormalities may be the cause of shin splints, appropriate footwear or medial arch supports can be used to prevent excessive pronation (inward rolling of the foot) during running.
In severe cases such as a stress fracture, sufficient rest and use of crutches and/or a cast are required until the bone heals. If any of the symptoms persists, do consult a doctor for further investigations.
What are shin splints?
Shin splints, also known as
medial tibial stress syndrome (MTSS), refer to shin pain or discomfort due to repeated activity on a hard surface or excessive use of the foot muscles.
If you have shin splints, you may notice:
“Shin splints account for
6 to 16 per cent of injuries in runners. Stats show that about 4 to 7.9 per cent of military personnel suffer from shin splints. For aerobic dancers, the number is higher, up to 22 per cent,” shares our experts.
Causes of shin splints
Shin splints are commonly caused by:
Muscle imbalance of the lower limbs, including weakness of the core muscles
Tight calf and plantar muscles
Improper stretching or warm-ups before exercise or training
Increasing activity, intensity and duration too quickly
Running uphill or downhill, or training on uneven terrain or hard surfaces
Improper or worn-out footwear
People with
flat (pronated) feet are likely to suffer from shin splint pain due to a tendency to roll their feet inwards upon landing on the ground. This causes the tibia (shinbone) to twist, overtaxing the muscles around the shin.
Having a BMI above 20 also increases one’s likelihood of getting shin splints.
In severe cases, shin splints can progress to stress fractures. Females are 1.5 to 3.5 times more prone to such fractures.
Initially, shin pain may be present at the start of the activity but subsides with continued exercise. However, prolonged activity will cause the pain to persist. If the symptoms worsen, the pain may exist even after the activity ceases or when performing the most basic day-to-day tasks.
Ref: Q15
More articles on sports injuries you may be interested in:
Tips to Avoid Common Running Injuries
Ways to Prevent Cramps During Running
Home Remedies for Common Running Injuries
6 Ways to Relieve Muscle Pain After Exercising
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