Shin splints are a relatively common problem for runners, dancers, and anyone who puts a lot of repetitive strain on their legs. But they can happen to other people, too, including those who exercise too strenuously or ramp up activity too quickly.
Medically known as medial tibial stress syndrome, shin splints can cause a significant amount of pain, interfering with regular activities, like walking and climbing stairs. Without treatment, they can also cause serious complications, including stress fractures and disability.
At Orange Orthopaedic Associates, board-certified and fellowship-trained orthopedic surgeon James M. Lee, Jr, MD, uses state-of-the-art techniques to diagnose and treat shin splints, helping patients find ways to prevent them in the future.
Here's what he wants you to know about this common source of lower leg pain.
Shin splints affect up to 20% of runners and more than a third of military recruits, yet medical researchers aren’t exactly sure why they happen.
Researchers do know that repetitive strain triggers shin splints, and they believe the underlying mechanisms involve a combination of inflammation and microtrauma — tiny cracks or other damage — in the bone, muscles, and tendons.
While runners, dancers, and other athletes have an increased risk of shin splints, the condition is more common among people who:
They’re also more common among people who run or train on hard surfaces or uneven terrain. Even weak leg muscles, poor core strength, and improper footwear can lead to shin splints over time.
The most recognizable shin splint symptoms are pain, tenderness, and mild swelling extending along the front and inner side of your lower leg. Pain typically subsides when you stop exercising, returning when you place weight or strain on your leg.
Although these symptoms might not sound serious, they progressively worsen when treatment is delayed. Worse, without proper medical attention, shin splints can lead to stress fractures or more serious injuries over time.
The good news is, most shin splints respond well to conservative care, including RICE: rest, ice, elevation, and compression.
Rest gives your muscles, tendons, and bones a chance to heal. Ideally, you should avoid any activities that put excess strain on your leg, like running, dancing, or other high-impact activities, until the shin splint heals.
Applying ice relieves swelling and inflammation. Use an ice pack several times a day, applying it for 15-20 minutes at a time.
Using a compression wrap or sleeve helps prevent swelling and provides support that reduces strain when you walk or stand.
Elevating your leg helps reduce inflammation and pain. You can also take an over-the-counter nonsteroidal anti-inflammatory medicine to decrease swelling.
In addition to using RICE, you should wear proper footwear with adequate arch support and modify your workout routine. Stretch and warm up before every workout to give your muscles and bones a chance to adapt.
These simple steps can also help prevent shin splints from recurring.
When you do return to activity, do so slowly, beginning with low-impact activities like swimming or bicycling, gradually increasing duration and intensity over time. Strengthening and stretching exercises focusing on your calves and core muscles can help, too.
If your shin splints don’t go away, if your symptoms get worse, or if shin splints recur, call one of our offices to schedule an evaluation as soon as possible. Delaying care can lead to fractures and mobility problems that are much harder to address.
Recurrent or persistent pain can also be a sign of a more serious underlying problem, like osteoporosis, metabolic disorders, stress fractures, or cancer.
To find out what’s causing your shin splints and how we can help, book an appointment online or over the phone today with Dr. Lee and our team at Orange Orthopaedic Associates in West Orange , New Jersey, and now in Manhattan, New York, on the Upper East Side.
