Introduction
For most runners, there are three certainties in life: death, taxes, and shin splints. Medically known as medial tibial stress syndrome (MTSS), shin splints can be hard to shift. However, with the right rehabilitation plan, you can fully recover and get back to your favourite activities pain-free. In this blog, we'll explore what shin splints are, and introduce a three-point plan to help you recover effectively.
What is it?
Shin splints are characterised by a sharp, nagging pain along the shinbone (tibia), usually on the front of the lower leg. This condition typically occurs as a result of repetitive stress on the muscles, tendons, and bone tissue surrounding the tibia. It is often linked to high-impact activities, such as running or jumping.
Stop, Switch & Strengthen
To effectively recover from shin splints, it's essential to implement a three-point plan that involves "Stopping," "Switching," and "Strengthening." Let's dive into each step:
1. Stop
The first and most crucial step in recovering from shin splints is to stop the activity that's triggering the pain. You can’t ‘run off’ shin splints, as it’s an overuse injury, so by continuing to run you’ll just continue to make it worse. Adopting a naïve, ‘it’s only pain’ mentality in this instance is downright stupid, and could eventually result in a stress fracture. Therefore, this means taking a break from running, other high-impact sports, and any activity that exacerbates your symptoms for at least a few weeks.
2. Switch: Off-Feet Cardio
Whilst resting your shins is crucial, it doesn't mean you should be completely inactive. The "Switch" phase involves transitioning to low-impact, off-feet cardiovascular exercises. These activities help maintain your fitness level and keep you on track to achieving your fitness goals without straining your shins further. Here are some off-feet cardio options to consider:
- Swimming
- Cycling
- Concept 2 Equipment (SkiERG, RowERG, and BikeERG)
3. Strengthen: Rehabilitation Exercises
Once your shin splints are on the mend and you've reduced pain and inflammation, it's time to start strengthening the affected muscles and improving your overall leg strength. Strengthening exercises will help prevent future shin splints and aid in a faster recovery. Here are two crucial exercises to include in your rehabilitation plan:
- Tibialis Raises
- Seated Calf-Raises
Summary
Let’s be honest, shin splints are a f**king ball ache, but with the right approach, you can recover effectively and reduce the risk of future occurrences. Remember to "Stop", "Switch", and "Strengthen". If you’re suffering with shin splints and need some advice, then feel free to get in contact with me. I have lower-limb rehabilitation experts embedded into my coaching team, so we can get you back on your feet (quite literally), in no time.