Shin splints, medically known as medial tibial stress syndrome (MTSS), is a common condition causing pain along the inner edge of the shinbone. This condition often affects runners, athletes, and individuals who engage in high-impact activities. Adaptive Physiotherapy & Massage in Booragoon specializes in managing shin splints through a comprehensive, evidence-based approach that includes manual therapy, exercise rehabilitation, and preventative strategies to support long-term recovery and keep patients pain-free.
What are Shin Splints?
Shin splints occur due to repetitive stress on the tibia (shinbone) and the surrounding muscles, leading to inflammation and micro-damage in the connective tissues. Shin splints can develop gradually, with symptoms initially appearing as a dull ache and worsening over time with activity.
Common symptoms of shin splints include:
- Pain along the inner part of the lower leg, typically on both sides of the tibia
- Tenderness, soreness, or swelling along the inner shin
- Pain that worsens during physical activity, especially running or jumping, and may persist afterward
- Reduced flexibility and strength in the lower leg muscles
Shin splints can often be attributed to a sudden increase in training intensity, inadequate footwear, running on hard surfaces, and biomechanical factors such as overpronation or flat feet. Understanding these contributing factors is essential for developing an effective treatment plan and preventing recurrence.
Evidence-Based Treatment for Shin Splints
At Adaptive Physiotherapy & Massage in Booragoon, we take an evidence-based approach to treating shin splints, aiming to alleviate pain, restore function, and address the root causes of the condition. Our treatment plan often includes a combination of load management, pain relief, and gradual progression back to full activity.
1. Load Modification and Activity Adjustment
One of the first steps in treating shin splints is modifying or reducing high-impact activities to allow the inflamed tissues to heal. Runners may need to reduce their mileage or incorporate low-impact exercises such as cycling or swimming temporarily to avoid aggravating the condition.
A gradual return-to-activity plan is often introduced once symptoms subside, allowing the tissues to adapt to increased loads safely. This approach is particularly beneficial for athletes looking to maintain their fitness levels without worsening their shin pain.
2. Pain Management
In the early stages of treatment, pain management is crucial. Ice therapy, or cryotherapy, applied to the affected area after activity can help reduce inflammation and provide relief from pain. Adaptive Physiotherapy & Massage also recommends compression techniques to support the lower leg and manage any mild swelling that may occur. These pain management strategies are designed to alleviate discomfort in the short term, creating a foundation for further rehabilitation.
Manual Therapy for Shin Splints
Manual therapy is a valuable component in managing shin splints, as it targets muscle tightness and restricted movement, promoting healing and improving circulation. At Adaptive Physiotherapy & Massage in Booragoon, we utilize specific manual techniques to relieve pain and improve function in the affected area.
1. Soft Tissue Mobilization
Soft tissue mobilization targets the muscles and connective tissues around the tibia, including the tibialis posterior, soleus, and calf muscles. By applying gentle pressure to these tissues, soft tissue mobilization helps reduce muscle tension and promote blood flow to the affected area. This increased circulation facilitates healing and reduces pain, especially when used in conjunction with other treatment methods.
2. Myofascial Release
Myofascial release focuses on relieving restrictions within the fascial tissues that surround the muscles. Tightness in the fascia can contribute to shin pain by restricting movement and increasing tension along the tibia. By releasing these fascial restrictions, physiotherapists can improve flexibility, decrease pain, and create a more balanced muscular structure in the lower leg.
3. Trigger Point Therapy
Trigger points, or “knots,” in the muscles of the lower leg can exacerbate pain and limit mobility. Trigger point therapy involves applying targeted pressure to these points, relieving tightness and reducing pain. This technique is particularly effective for patients with chronic shin splints, as it helps release muscle tension that may have built up over time.
Exercise Rehabilitation for Shin Splints
Exercise rehabilitation is essential in treating shin splints, as it strengthens the muscles in the lower leg, enhances flexibility, and promotes proper biomechanics. Adaptive Physiotherapy & Massage in Booragoon develops individualized exercise programs to support each patient’s unique needs, ensuring a safe and effective recovery process.
1. Stretching Exercises
Stretching the muscles surrounding the shin, particularly the calf muscles and tibialis posterior, is a crucial component of rehabilitation. Tight calf muscles can increase stress on the shin, so improving flexibility is essential for reducing pain and preventing recurrence.
Common stretches for shin splints include:
- Calf Stretch: Performed by leaning against a wall with the affected leg extended behind, this stretch targets both the gastrocnemius and soleus muscles, improving flexibility and reducing tension on the shin.
- Tibialis Anterior Stretch: Sitting on the heels with toes pointing backward stretches the tibialis anterior muscle, helping relieve tension and improving flexibility.
These stretches should be incorporated into both warm-up and cool-down routines to support recovery and long-term tissue health.
2. Strengthening Exercises
Strengthening the muscles that support the foot and ankle can help reduce the risk of shin splints by promoting proper movement mechanics. Exercises that target the tibialis anterior, calf muscles, and intrinsic foot muscles provide better shock absorption, decreasing stress on the tibia.
- Resisted Dorsiflexion: Using a resistance band, patients perform dorsiflexion (lifting the foot upward) to strengthen the tibialis anterior, which supports proper foot mechanics.
- Heel Raises: Heel raises help strengthen the calf muscles, which are essential for shock absorption during running and jumping activities.
Strengthening exercises not only help to address current pain but also build resilience in the muscles, allowing patients to return to their activities with a reduced risk of recurrence.
3. Proprioception and Balance Training
Proprioception, or the body’s sense of position and movement, can be impaired in individuals with shin splints, particularly if pain has altered their movement patterns. Balance exercises, such as single-leg stands, balance board training, and dynamic movements, help restore ankle stability and improve control during physical activity.
Proprioception training is especially beneficial for athletes, as it enhances neuromuscular coordination, allowing for safer movement on uneven surfaces and reducing the risk of future injuries.
Additional Considerations for Managing Shin Splints
Addressing shin splints effectively requires a holistic approach that includes lifestyle modifications, patient education, and preventive strategies. Adaptive Physiotherapy & Massage in Booragoon provides patients with a range of resources and support to help manage shin splints long-term.
Return to Running
For runners recovering from shin splints, a gradual return-to-running program is essential to avoid re-injury. At Adaptive Physiotherapy & Massage, we create personalized running programs that help patients build strength and resilience over time. The program starts with shorter, low-intensity runs and gradually increases in distance and duration as the body adapts and strengthens. This progressive approach ensures that the muscles, tendons, and bones in the lower leg can accommodate the demands of running without overwhelming the shin area.
Regular monitoring and adjustments to the program are made as necessary, allowing runners to safely and confidently return to their sport with reduced risk of recurrence.
Footwear and Orthotics
Supportive footwear and orthotics can play an important role in managing shin splints. At Adaptive Physiotherapy & Massage, we assess each patient’s footwear and may recommend shoes with proper arch support and cushioning to reduce impact on the shins. For patients with specific biomechanical issues, custom orthotics can improve alignment and reduce the risk of shin splints.
Patient Education and Self-Care Strategies
Educating patients about the importance of proper training, gradual progression, and self-care strategies is essential for long-term shin splint management. We advise patients on warm-up and cool-down routines, stretching techniques, and how to recognize the early signs of shin splints. Providing patients with the knowledge and tools to manage their condition empowers them to take a proactive approach to recovery and injury prevention.
Conclusion
Shin splints can be a painful and limiting condition, but with the right treatment approach, most individuals can achieve substantial relief and return to their activities pain-free. At Adaptive Physiotherapy & Massage in Booragoon, we offer a comprehensive, evidence-based treatment plan that includes manual therapy, exercise rehabilitation, and personalized care to address the root causes of shin splints. Our physiotherapists are dedicated to helping patients overcome shin pain, restore function, and prevent future episodes.
If you’re struggling with shin pain or symptoms of shin splints, contact Adaptive Physiotherapy & Massage in Booragoon. Our experienced team is here to provide you with the support and guidance needed to recover effectively and regain confidence in your activities.
References
- Moen, M. H., et al. (2020). “Current Approaches to the Management of Medial Tibial Stress Syndrome.” British Journal of Sports Medicine.
- Neal, B. S., et al. (2019). “Manual Therapy Techniques for Lower Leg Pain: Evidence-Based Practices.” Journal of Orthopaedic & Sports Physical Therapy.
- Johnston, T., & Rice, C. (2018). “Proprioceptive and Balance Training in Lower Limb Rehabilitation.” Physiotherapy Research International.
- Anderson, C. L., et al. (2021). “Stretching and Strengthening Protocols for Shin Splints.” Journal of Athletic Training.
- Smith, L. A., & Wilson, M. (2017). “Effectiveness of Orthotic Interventions for Shin Splints.” International Journal of Sports Medicine.
At Adaptive Physiotherapy & Massage in Booragoon, our evidence-based approach to treating shin splints ensures that patients receive effective, personalized care that promotes healing, builds resilience, and supports long-term recovery.
