![]() Or for more server injuries a period of complete rest for a few days may be appropriate. This may mean ‘active rest’, where you reduce your normal training volume or replace running and jumping type activities with non-weight bearing activities such as cycling or swimming. Rest is very important and often overlooked. Either wrap ice in a wet tea towel or use a commercially available cold pack. The full rehabilitation process may take anywhere from 3 weeks to 12 weeks.Īpply the PRICE principles of protection, rest, ice, compression, and elevation to reduce initial pain and inflammation.Īpply a cold therapy and compression wrap for 10 minutes every hour initially for the first 24 to 48 hours, reducing frequency to 3 or 4 times a day as symptoms improve.ĭo not apply ice directly to the skin as it may burn. Shin splint treatment involves reducing pain and inflammation, identifying and correcting training errors and biomechanical problems, and restoring muscles to their original condition through stretching, exercises, and massage. Learn more about what causes shin splintsĭownload our App to access our step-by-step shin splints rehab program: iPhone & Android Shin splints treatment.Poor flexibility, particularly in the calf muscles.Over supination, where your foot rolls outwards too much.Overpronation, where your foot rolls in or flattens when running.Training errors such as overtraining or insufficient recovery.Overuse is the primary cause, however, the following significantly increases your risk of shin splints: The lumps and bumps sometimes felt along the inside of the lower shin in chronic cases are from new bone growth as the tibia attempts to repair itself. This is a result of the traction forces repeatedly applied by the soft tissues (muscles and tendons). it is the periosteum surrounding the bone that becomes painful and inflamed. The tibia is surrounded by a sheath called the periosteum. Medial tibial stress syndrome occurs when the lower leg muscles repeatedly pull on the tibia (shin bone). A number of specific injuries cause ‘shin splints’ type pain, but medial tibial stress syndrome is probably the most common. Shin splints are not a specific injury, but a term used to describe pain on the lower, inside of the shin. ![]() Other injuries which may also cause shin pain include: It is important to get an accurate diagnosis so the right treatment can be applied. Pain is often worse at the beginning of a training session, eases as the session progresses only to return later in the session, or the following day. ![]() The lumps and bumps along the bone are because new bone grows in response to repeated trauma. Reddening of the skin over the inside of the leg due to acute inflammation.You may feel lumps, and bumps along the inside of the tibia bone.Pressing in (palpating) along the inside of your shin feels painful and tender.Symptoms usually develop gradually over time.The main symptoms of ‘shin splints’ or medial tibial stress syndrome include: 2022.ĭownload our App to access our step-by-step shin splints rehab program: iPhone & Android Shin splints symptoms This will stretch your heel.Medically reviewed by Dr Chaminda Goonetilleke, 10th Jan. ![]() Then, pull your foot toward you and hold it in place for a few seconds. Pull your foot through the band so it cradles the top of your foot under your toes.
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