Shin Splints – Diagnosis, Treatment, Prevention
Shin splints usually do not clear up on their own, so make an appointment today to see us in our Seattle clinic so that we can get you back to full activity as soon as possible.
What Are Shin Splints?
Dr. Hale and Dr. Huppin are experts at treating shin splints with a strict protocol based on the best evidence from medical literature. There are two primary types of shin splints and they should be treated differently. Posterior shin splints are on the inside of the leg and Anterior shin splints are on the front or outside of the leg.
Our treatment goal is to eliminate your pain as fast as possible and prevent the pain from returning. Most of our patients see improvement within a few weeks.
What Are the Symptoms of Shin Splints?
If you experience any of the following symptoms, you may need treatment for shin splints:
- Pain or tenderness along the inside of the shin, usually halfway down the shin.
- Pain and tenderness that extend from shin to knee.
- Pain on palpation of the shin.
- Severe pain at the start of a run that may disappear as the muscles loosen up during the run
Shin splints are different from a stress fracture, where there is pain during weight bearing activities such as walking or stair-climbing.
What Causes Shin Splints?
Posterior shin splints are also called medial tibial stress syndrome (MTSS) or tibial fasciitis. The primary cause is excessive rolling in of the foot (over-pronation). This puts extreme stress on the muscles that run from the leg and into the foot. It is critical when treating this problem to decrease the stress on these muscles.
Not all researchers agree on the actual cause of MTSS. Some think it is due to a tightness of the Soleus muscle of the lower leg. Others think it is due to abnormal bending within the tibia bone. Regardless of the actual cause, researchers agree that (1) MTSS primarily affect runners and jumpers and doesn’t occur in people who only walk; and (2) MTSS patients usually have excessive pronation of the foot.
Anterior shin splints have several causes and the best treatment will depend on the underlying cause. In most cases, we will analyze your gait to determine the underlying cause and provide a conservative treatment plan to get you pain free and back to full mobility.
Other causes of shin splints include:
- Overpronation (feet rotate too far inward on impact)
- Excessive running on hard surfaces such as concrete
- Inflexible calf muscles and tight Achilles tendons that place stress on the muscle attachments
- Incorrect or worn shoes
- Overtraining or a rapid increase in training load or intensity
Beginner runners are more susceptible to this problem for a variety of reasons, but most commonly due to the fact that the leg muscles have not been stressed in such a way before they started running.
Why Are Shin Splints More Common with Runners?
Shin splints from running are one of the most common conditions we treat in runners at the Foot and Ankle Center of Washington and we have had great success with conservative treatments. Essentially, shin splints from running are an over-use injury, caused by too much running before the legs are ready. This causes pain in the lower leg from overuse or chronic stress related fatigue syndromes.
The root cause of most shin splints is a chronic biomechanical imbalance of the lower leg and feet. That means you have bad feet, muscle imbalance, bad shoes, or improper training. It’s common with new runners that do too much, too soon, and too fast. New runners need more and better stretching as well as arch supports to prevent shin splints.
However, there is not a shin stretch that will help treat MTSS. There is no evidence in the medical literature that a shin stretch helps treat MTSS, but stretching prior to a run is beneficial to prevent running injuries. Stretching and exercises specifically designed to strengthen the muscles in the front of the leg, those over the shin, will be very helpful as well.
One of the most effective conservative treatments for shin splints, besides not running, is total contact orthotics therapy, with specialized orthotics for runners. You should also be very careful about the running shoes you buy. Do not skimp on quality. If you are unsure about the quality of the shoes in which you run, or if you fear they may be worn out, ask your podiatrist for a recommendation.
If you are a runner with MTSS, see a sports podiatrist right away.
What is the Treatment Plan for Shin Splints?
The goal of shin splint treatment is to reduce tension on the soleus muscle and reduce abnormal bending within the tibia. This usually requires a specialized custom orthotic. Once we control the abnormal forces with the correct shoes and orthotics, then we will start patients on a strengthening program.
The treatment plan will be designed to:
- Apply gentle compression to the involved muscles
- Decrease tension on the two muscles that contribute to shin splint pain with arch supports and stable shoes
- Decrease inflammation
- Prevent recurrence
When you come to see us at the Foot and Ankle Center for shin splint treatment, we will:
- Recommend specific shoes
- Recommend targeted strengthening exercises
- Recommend specific stretching exercises
- Prescribe physical therapy
- Prescribe custom or prefabricated orthotics
If you have MTSS, you will need a much more specialized orthotic prescription than the usual running orthotic. We will make you a specific orthotic to be used only in running shoes and prescribed specifically to reduce tension on the muscle causing the pain.
Read more about why our orthotics work better. Custom orthotics are particularly effective for MTSS (posterior shin splints). If the injury does not improve, we may recommend additional diagnostics such as a bone scan, diagnostic ultrasound or X-ray may be necessary to check for a stress fracture.
Are There any Home Remedies for Shin Splints?
If you want to try and treat your shin splints at home, we suggest you follow this plan rigorously for four weeks. Most of our patients see improvement in shin splint pain with this home treatment plan. If you don’t have improvement after two to four weeks, see a podiatrist who specializes in sports medicine.
#1 Use a compression sleeve
#2 Use a good arch support
A good arch support will act to decrease painful joint motion by preventing arch collapse. An arch support with a higher arch and some rigidity will work best. These OTC arch supports will not work as well as a quality custom orthotic, but will help. The best one that we have found for shin splints is the Powerstep Full Length Arch Support.
#3 Wear slippers with an arch support
Around the house, use a slipper with arch support. We recommend Vionic Slippers for their superior support and ability to reduce tension on the muscles of the shin. During summer, avoid sandals or flip-flops that do not have arch support. We recommend Vionic Flip-flop Sandals – our patients love them.
#4 Wear stable shoes
Always wear a stable shoe particularly during any weight-bearing activities. You can download our list of recommended shoes to find the best shoes for your feet.
Use Biofreeze Orthogel Cold Therapy Roll-on as needed to reduce pain. Ice the painful areas for 10 minutes each evening.
What Should You do to Prepare for Your Appointment?
If you are a runner with shin splints, you should make an appointment to see us in our Seattle Foot and Ankle Center. While waiting for your appointment, begin the following shin splint home treatment:
- Stop running – If you have severe pain, stop running. If your pain is mild, reduce your training load and intensity, and avoid downhill running. For alternative workouts, check out our page on exercising with a foot injury.
- NSAIDs – Take a five to seven day course of non-steroidal anti-inflammatory drugs (ibuprofen or naproxen) if this is okay with your primary care doctor.
- Icing – Apply ice to the shin area for 10 minutes every two hours in order to reduce inflammation.
- Massage – Perform self-massage to only the muscle only – along the inside of the shin.
- Stretching – Stretch your gastrocnemius and soleus muscles in one leg, hold for 30 seconds then relax slowly. Repeat on opposite side. Repeat this stretch two to three times per day.
What Are the Best Flip Flops and Sandals for Shin Splints?
Wearing supportive flip flops and sandals can be helpful for reducing shin splint pain. Research shows when tension is reduced through the use of a supportive shoe, shin splints are decreased and recurrence is prevented. While it’s critical to wear proper shoes to keep leg and calf muscles healthy, orthotic flip flops are a good alternative if you want a more breathable, doctor-recommended shoe.
Vionic healthy flip flops and sandals come in options for men and women and are the best choice for shin splint patients. These are podiatrist-designed flip flops that combine fashion and pain relief into a practical shoe. All styles have built-in orthotics and are made with the highest quality materials, including patented footbed technology and biomechanical design.
Orthotic flip flops and sandals can reduce symptoms and pain associated with shin splints. A good arch support and proper running shoes also helps keep arches from collapsing and causing pain. This won’t prevent shin splints, but helps support the foot and reduce inflammation. Avoid poorly made sandals with no an arch support. For a complete list of the best flip flops and sandals for shin splints, click here.
Contact Us for a Shin Splint Consultation
At the Foot and Ankle Center of Washington, our doctors, Dr. Larry Huppin and Dr. Doug Hale, are nationally recognized experts in the use of custom made and personally fitted orthotics. They have helped hundreds of patients overcome a variety of running-related foot conditions. We regularly treat patients for shin splints, Achilles tendonitis, heel pain, arch pain, and stress fractures.
If you have leg pain during or after running, and you fear you may have developed shin splints from running, make an appointment today at the Foot & Ankle Center of Washington. Bring your running shoes with you for a comprehensive evaluation of your feet and running style, which will help us develop the most effective treatment plan. Call (206) 344-3808 or schedule online.