Try These Exercises to Correct Shin Splints | ISSA
Consistency is a key to success when it comes to exercise and fitness goals, however, there is a limit to what the body can recover from. Too much activity with insufficient stretching and recovery can lead to an overuse injury. Shin splint pain is a common example of a preventable and curable overuse injury that can be addressed with corrective stretches and strengthening.
What Are Shin Splints?
Often referred to as medial tibial stress syndrome (MTSS), shin splints are a cumulative stress disorder of the lower leg. The pain and inflammation occur between the knee and the ankle and can be in one of two anatomical locations.
Posterior shin splints involve the tibialis posterior muscle, which controls the medial arch of the foot. Over-pronation of the foot is known commonly as collapsed arches and will lead to shin pain and discomfort.
Anterior shin splints arise from the tibialis anterior on the front lower leg, which controls plantar flexion and dorsiflexion of the foot. Excessive dorsiflexion will irritate and cause progressively worse shin pain.In both cases, the stress, tension, and inflammation of the tibialis muscles lead to tibial stress—actual stress on the bone itself. It can manifest as acute or chronic and, when left untreated, can lead to a more serious stress fracture of the tibia. It is important to identify symptoms of shin splints as early as possible and begin to address them with corrective stretches or physical therapy to avoid the development of a more serious condition.
Symptoms of Shin Splints
The symptoms of shin splints commonly include some or all of the following:
- Pain ranging from dull to sharp on either side of the tibia
- Pain that arises during exercise
- Inflammation, tenderness, or soreness in the lower leg
Some people will work right through the symptoms and others may be unable to continue activity due to the pain. Corrective exercises and stretching will typically relieve shin splint pain but have your client consult a physician if the pain continues despite treatment.
