While exercise is undoubtedly good for us, physically and mentally, it can also put a lot of stress and strain on our bodies, which can turn into injuries if we’re not careful.
One common complaint that often emerges among those who are very physically active is shin splints, characterised by pain and tenderness around the tibia (the big bone in the lower leg). Pain can be felt inside the lower leg above the ankle, as well as on the front and outside of the shins… hence the name.
While symptoms typically manifest after playing sports or participating in strenuous exercise, they can be caused by any kind of repetitive activity, which causes inflammation and pain.
It is possible to prevent shin splints from occurring by wearing the appropriate footwear for the activity you’re doing, as well as gradually building up the frequency and intensity of your activity over time. Incorporating a mix of high and low impact training into your schedule can also be particularly beneficial.
As for treatment options, going to see a physiotherapist can help improve your symptoms. Massage techniques, for example, can help increase blood flow, support tissue repair and decrease swelling, while mobilisation techniques can restore typical mobility range, relieve pain and lubricate the tissue.
Your physio is also likely to give you exercises to do, including single leg heel raises, single leg bridges and single leg sit to stands.
At-home remedies to consider trying include applying an ice pack for no more than 20 minutes on the affected area. Or you could try contrast bathing, where you use a heat pack for five minutes and then an ice pack for five minutes, repeating this cycle for around half an hour.
It should certainly be possible to address your symptoms and ensure you no longer feel shin splint pain. If you’re struggling and need some help or advice, get in touch with the Clear Physio team today.
