How to Manage Shin Splints During Track & Field Season
Shin splints, or medial tibial stress syndrome, are a common running overuse injury that involves inflammation of the tibia and surrounding muscles and tissues caused by repetitive stress placed on the lower leg.
Shin splints result from microdamage that accumulates along the attachment point of several lower leg muscles. Repeated contraction of these muscles, such as when running, pulls on the outer layer of the tibial bone, causing microdamage and inflammation of the bone and the muscles where they insert at the bone.
Symptoms of shin splints include:
Pain and tenderness along the inner side or front of the shin bone due to inflammation of the muscles, tendons, and bone tissue around the tibia
Sharp and throbbing or dull and aching pain in lower leg during or after exercise
Mild swelling
Pain that diminishes with rest but recurs with activity
Development of small bumps or lumps along the shinbone in severe cases
Shin splints commonly occur at the start of track and field season, when an athlete overexerts themselves or increases the frequency, duration, and intensity of their training too quickly such that the body cannot adjust to the stressor, leading to injury.
Track and field athletes develop shin splints due to the high-impact nature of the sport. Track and field inherently require repetitive activity of the lower body, as the running stride involves unidirectional propulsion, generating power from ground reactive forces through the lower body. Maximizing the athlete’s stride economy and proper running mechanics is essential in order for the runner to be in the best position to absorb impact without placing undue stress on the lower limbs.
Physical therapists can help athletes with shin splints recover pain-free movement, return to sport safely, and prevent future re-injury through a targeted exercise rehabilitation program.
Physical therapy treatment for shin splints includes:
Pain management using ice, manual therapy, and soft tissue mobilizations to reduce pain and inflammation.
Targeted strengthening: The therapist designs a customized strengthening program targeting the muscles around the shins, calves, feet, core, glutes, and hip to address muscle imbalances, improve flexibility, and enhance overall lower limb stability and movement.
Strengthening the hip and gluteal muscles is important as these muscles control the function of the knee when running. Stronger hip and gluteal muscles prevent the knee from turning in, allow for proper tibia alignment, prevent the foot arch from collapsing, and allow for improved running mechanics overall and less stress on the shin area.
Gait and running analysis: The therapist conducts a gait and running analysis to assess for any deficits that place additional stress on the lower leg. Gait training helps athletes adopt a more efficient, biomechanically sound movement pattern, adjusting stride length, cadence, foot strike, and body posture to minimize stress on the shins.
Footwear assessment: It is essential to wear appropriate footwear for your sport and have shoes with proper support and cushioning. The therapist provides education on when to replace shoes and whether or not foot orthotics would be beneficial.
Modification of training regimen: The therapist can design a training program that allows for a gradual increase in activity to lessen stress on the shin and shin muscles such that they can adapt to the stress of activity over time without injury.
Cross training: Cross-training is a critical part of an athlete’s exercise program and is key to prevent shin splint re-injury. Cross training involves engaging in low-impact aerobic activities like aquatic therapy or stationary cycling to maintain fitness without placing additional stress on the shin.
