Our Top-Notch Podiatrists Discuss the Causes of Shin Splints and How to Help Avoid Them
Painful inflammation along the inner edge of the shin bone is the most common indication of shin splints, also known as “medial tibial stress syndrome.” This condition is often experienced by runners, dancers, and other athletes whose muscles, tendons, and bones in their shins have been overstressed. Intense military training can also lead to shin splints. 
Shin splints are one of the most common athletic injuries our skilled Texas podiatrists see and treat at Austin Foot and Ankle Specialists. Here, we discuss the common causes of this medical condition, the symptoms of shin splints, and ways to help avoid them.
Symptoms of Shin Splints
People who develop shin splints not only experience inflammation along the shin bone, they often have the following signs and symptoms:
- Dull or aching pain down one or both of their shins
- Shins that are painful to the touch
- Pain that initially gets worse with exercise and better with rest
- Pain that may become constant without proper rest
- Swelling in the lower legs
Causes of Shin Splints
In general, shin splints are caused by the overuse of the lower leg muscles and bone tissue. These can be overused due to the following:
- Suddenly increasing your exercise or the intensity of your exercise routine
- Running and/or exercising on hard or uneven surfaces
- Wearing shoes that don’t support your feet and ankles properly
- Having flat feet that can pull at the shin tendons and cause tearing
- Poor running or exercise form that can put strain on your tendons and muscles
The Best Ways to Help Avoid Shin Splints
It’s possible to engage in athletic training, sports, or daily workouts and not suffer from shin splints. There are many ways you can help avoid this painful injury, including the following:
Get the Right Footwear
If you’re not wearing the right shoes for your activity, they are worn out, or they don’t fit properly, you won’t get the support you need. This will make you more likely to suffer an injury. Runners should replace their shoes every 500 miles. You might also benefit from orthotics to correct for any irregularities in your feet, such as high arches or flat feet.
Consider the Surface
Running on uneven or hard surfaces or on hills can place you at a higher risk of shin splits. If possible, change up the surfaces you run or work out on. You may even choose to walk/run on a treadmill to vary your workout routine.
Utilize Proper Training Techniques
Always warm up and stretch thoroughly before working out. Talk with a coach, physical therapist, or trainer to help ensure that your technique doesn’t increase your risk of injury. Incorrect motions, especially when done repeatedly, are a significant cause of injuries.
Give Your Body Time to Recover
Your body needs rest between workouts. While it might seem like more workouts will yield greater results, not allowing your body the chance to recover can cause setbacks and injuries.
Cross-Train
Doing different types of exercises will allow you to stay fit without overworking any specific areas of your body. Mix some low-impact activities like bicycling or swimming in with your high-impact training to give your feet and ankles a break.
Increase Workouts Gradually
The duration, frequency, and intensity of your workouts should not increase by more than 10 percent per week.
Listen to Your Body
Even if you’re gradually increasing your activity, your body may not be ready to push harder. If you’re experiencing pain while working out, do not ignore this signal that you need to pace your progress more.
The Difference Between Shin Splints and Stress Fractures
Many athletes think they have shin splints when they actually have a small crack in their tibia bone, also called a stress fracture. Both of these injuries result from putting too much stress on the lower legs, but stress fractures generally require a greater degree of medical intervention to heal. When athletes with shin splints rest properly, they often recover in a few weeks to a few months. If they don’t rest, they can develop a stress fracture. If you have recovered from shin splints:
- Your injured leg should be as flexible and strong as your other leg
- You should be able to put pressure on spots that used to hurt
- You should be able to participate in your usual activities without pain
Shin Splints Are No Sweat for Austin Foot and Ankle Specialists
Our doctors are skilled at managing common athletic injuries, including shin splints. We take pride in providing our patients with rapid, accurate diagnoses so they spend as little time as possible on the sidelines. To do this, we complete thorough medical histories and physical examinations, sometimes including imaging scans, and work with our patients to identify the underlying causes of their issue. We then create an individualized treatment plan that will help them to recover and avoid future injuries. Treatment plans for shin splints often include the following:
- Rest
- Ice
- Supplements (if a vitamin deficiency is contributing to the issue)
- Compression
- New shoes
- Massage
- Physical therapy
- Anti-inflammatory medications
- Custom orthotics
