Shin Splits Treatment and Shin Splits Prevention

November 12, 2012

Shin Splits Treatment and Shin Splits Prevention

Shin splints are a condition that causes lower leg pain. There are two situations to be concerned with and that is shin soreness and shin splits. These are two different situations but can often occur together. Shin soreness involves the overuse of muscles and soft tissue injury. It’s difficult to avoid this at times. If you spread out your exercise sessions and use the R.I.C.E.R. Regime, you should be able to get rid of shin soreness within 2 days. By the way, the R.I.C.E.R. Regime is a good shin splits treatment that involves








evation and obtaining a


eferral for proper medical treatment. With that in mind lets move on to shin splits and shin splits treatment.

Shin splits is actually a condition formally known as the Medial Tibial Stress Syndrome (MTSS). This part of the lower leg involves a number of muscles, tendons and bones and can be somewhat complex however, this will be presented simply. Note that prevention is far better than a shin splits treatment. The lower leg has two bones known as the tibia and fibula. The tibia (shin) is located on the inside of the leg and the fibula is located on the outer side of the leg. The muscles that attach to these two bones can be overworked and that pulls on the two bones causing pain associated with shin splints. This pain is the result of fatigue and trauma to the muscle’s tendons where they attach themselves to the tibia. These tendons try to keep your foot, ankle and lower leg stable and exert a great force on the tibia. This excessive force can result in tendon tearing away from the tibia. That is a shin splits. Shin splits are to be avoided so prevention is bet. Shin splits treatment is your last resort.

Shin splints happen for two reasons: overload (or training errors) and biomechanical problems. Ultimately, overload refers to excessive weight and/or shock from repeated landings that is often seen in running or weight bearing activities. More often than not, it is the repeated landings and change of direction that brings about shin splits. Eventually the muscles and tendons become stress/tired (overloaded) and can no longer absorb the impact force. Overloads are easily caused by concrete, uneven surfaces, bad shoes, running on hills, being out of shape, and/or increasing level of activity too quickly.

Biomechanical problems also contribute to shin splits for example flat feet. Over-promation occurs every time your foot hits the ground (again an impact problem). This causes the tibia to twist and over stretches muscles of the lower leg. Other biomechanical issues include poor running mechanics, leaning to far forward or backwards when running, landing on the balls of your feet or running with your toes pointing outwards. Again, it is better to prevent shin splits from happening then to apply a shin splits treatment.

So, you were unable to avoid a shin splits and you require a shin splits treatment. If you can determine how the shin splits happened (was it overload or biomechanical), then you can make corrections to your workout to prevent further shin splits occurrences. The basic treatment is the R.I.C.E.R. Regimen. This regimen should be applied within 2 to 3 days of the injury. This involves rest, ice, compression, elevation and referral to an appropriate medical/sports professional. The next phase involves physical therapy including heat and massage. Once the pain in gone, the next phase is rehabilitation. This phase is for regaining strength, power, endurance and flexibility of the tendons and muscles attached to your shin (tibia).

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