Have you ever experienced pain in the inside of the shin possibly radiating down toward your ankle? Or even pain pressing on the shin? If so and if you are a runner chances are that you have a beginning of Shin Splint (medial tibial stress syndrome = MTSS).
You do not necessarily need to be a runner to suffer of MTSS. Working out with impact, walking long distances with inadequate shoes can put stress on the shin and the ankle muscles which cause the problem.
So what is MTSS?
- Medial-tibial stress syndrome (MTSS).
- Umbrella term for ailments that involve pain in the shin area from shin splints to stress fracture
- Muscles and tendons in the shin area may be tender and inflamed or even develop micro-tears near their attachment to the tibia
- Pain can lessen a few miles into the run build up again at the end of a run or afterwards.
- Approximately 15% of running injuries
- Pain on front, medial (inner) side of the tibia (shin bone).
- Mild cases – pain after running
- Moderate cases – pain on impact as foot strikes the ground
- Severe cases – pain standing or just walking without any impact.
- Can be red and swollen.
- Pain when squeeze/compress.
- A sudden spike in training volume and intensity.
- Injury happens from the slight bend that occurs during activity in a stress-loaded bone.
- As tibia and muscles strengthen with repeated high-impact activity, the chance of shin splints lessens.
- Common in novices or returning to a running programme
- Wearing the wrong shoe or worn-out shoes.
- Running on hard surfaces
- High BMI and females greater risk
- Back off your running to a comfortable level, then slowly up your mileage
- Rest, ice
- Strengthening for entire lower limb kinetic chain from glutes and core downwards
- Cross-train with cycling, pool running, and swimming.
- Physical Therapy including mobilisation, massage, and acupuncture.
- Pain-free exercises for flexibility/mobility of ankle, calf and hip.
- Wear shoes designed for the form of exercise you enjoy: if you are a runner, wear running shoes.
- Strengthen the entire kinetic chain for maximum running efficiency
- Increase mileage gradually
- Mix up your work out alternating between high- and low-impact exercises can reduce the strain on the tibia bones. If you currently run five days a week, cut back to three and spend two days swimming or cycling instead.
- Mix your training surfaces from concrete or asphalt to grass or trails.
- High arches or rigid foot need shoes with added support and cushioning.
- Good mobility and stability of the ankle and lower leg
- Dynamic warm-up and good stretching after training