Shin splints

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Shin splints undoubtedly are a common exercise-related problem. The phrase “shin splints” describes pain down the inner aspect of the shinbone (tibia) and typically develops after exercising. They are generally related to running. Any vigorous activity may bring on shin splints, particularly if you are only just starting an exercise program. Simple measures can relieve the discomfort such as rest, ice, and stretching often help. Being careful not to overdo your training session whilst it can assist in preventing shin splints from returning.

Shin splints (medial tibial stress syndrome) is inflammation of the muscles, tendons, and bone tissue around your tibia. Pain typically occurs alongside the inner border of the tibia, where muscles connect to the bone.


Usually, shin splints develop in the event the muscle and bone tissue (periosteum) within the leg become overworked by repetitive activity. They often occur after sudden modifications in training. These could be alterations in frequency, including increasing the length of time you work out every week. Changes in duration and intensity, like running longer distances or on hills.

Additional factors that play a role in shin splints include:

  • Having flat feet or abnormally rigid arches
  • Exercising with improper or worn-out footwear
  • Runners have a higher risk of developing shin splints. Dancers and military recruit other groups frequently identified as having the problem.


The most widespread symptom of shin splints is pain down the border of the tibia. Mild swelling in the region can also occur.  Pain may:

  • Be sharp and razor-like or dull and throbbing
  • Occur both during and after exercise
  • Be aggravated by touching the sore spot


  • Rest. Standard treatment includes a few weeks rest from the activity that caused the discomfort. Lower impact forms of aerobic activity are usually substituted throughout your recovery, which includes swimming and bike-riding.
  • Non-steroidal anti-inflammatory medicines. Drugs like Voltaren can reduce pain and swelling.
  • Ice. Use cold packs for 20 minutes at any given time, more than once per day. Never apply ice straight to the skin.
  • Compression. Wearing an elastic compression bandage minimises additional swelling.
  • Flexibility exercises. Stretching your calf muscles can certainly make your shins improve.
  • Supportive shoes. Wearing shoes with higher cushioning during activities will assist in reducing stress in your shins.
  • Orthotics. Shoe inserts will help align and stabilise your foot and ankle, taking the stress away from your lower-leg. Your chiropractor can assist you with the orthotic that best suits you.
  • Return to exercise. Before going back to exercise, you need to be pain-free for a minimum of 2 weeks. Understand that once you resume exercise, it needs to be at a lower intensity level.

Things you can do to prevent shin splints include:

  • Wear a properly fitting running shoe
  • Slowly build your degree of fitness
  • Cross-train
  • Barefoot running

If you would like to make an appointment with one of the chiropractors at Chiro & Sports Med simply call our office on 9817 2005 and one of our friendly staff will organise an appointment for you.

Our practitioners are on hand to treat you