Shin splints are a common self-diagnosis among runners. Authentic cases are more than just pain in the shin area, they are caused by trauma to the bone, not just muscle pain.
What Happens when you have Shin Splints?
The exact pathology is not fully understood, but we know there is an injury to the outer layer of bone where muscle attaches. The muscle in question is tibialis anterior (pictured). Its main job is to dorsiflex the foot, which is the opposite of pointing your toes. It also turns the foot inwards (inversion). Either of these movements in excess could lead to shin splints as the muscle pulls on the outer layer of bone.
Pain may begin while exercising, or soon after. Because of injury to the bone and soft tissue, inflammation is expected. You might find that a cool compress helps with the discomfort, but be careful not to over-apply. Sometimes people cite the lumpy feeling of the shin as a reason to believe they have shin splints, but the shin bone is not normally smooth in any case. Tenderness is a better indicator.
You might find that your symptoms ease if you avoid running for a few days, or run shorter distances. If your symptoms return when you get back to your exercise, something needs to change- we can help.
Preventing Shin Splints
The body is responsive to the demands placed upon it. However, too much sudden change can overload it. If you want to start or increase your running, you should do so gradually.
With the role of tibialis anterior in mind, running on an incline will put more demand on the area. This is a variable that might be difficult to control if running in a park or local area, but if you’re using a treadmill you should slowly increase incline over time.
It might be worth considering the details of your runs too. Could your trainers be past their best? Research about running on pavements vs softer ground like grass has mixed results. You might like to log your symptoms after runs on a path vs in a field.
Osteopathic Management
Osteopaths are qualified to treat minor sports injuries.
We consider the body as a whole when devising a treatment plan. One joint of particular significance here is a joint within the ankle. If its movement is inefficient, due to another injury or otherwise, the tibialis anterior has to work harder. Similarly, if there’s a problem that causes the calf muscles to tighten up, the tibialis anterior will have to work harder to compensate. Sometimes calf tightness can be associated with stress or an old ankle sprain that still causes instability. These problems might benefit from prescribed exercises on top of your treatments in clinic.
Your osteopath will work with you to find a plan that suits your goals. Let us know if you’re looking to start a new exercise or if you’re working towards a competition or a race. We can look at your training plan and offer advice where necessary.
