Shin splints, medically known as medial tibial stress syndrome, is a common ailment experienced by athletes, runners, and individuals who engage in high-impact activities. Symptoms include pain along the shinbone (tibia), which often results from repetitive stress on the bone and the connective tissues surrounding it. Shin splints are preventable with the right strategies and habits. Let’s look at some prevention tips and when it’s time to seek out the professionals.
1. Gradual Progression
One of the most effective ways to prevent shin splints is by gradually increasing the intensity and duration of your activities. Avoid sudden spikes in your workout regimen. Follow the 10% rule: increase your activity level by no more than 10% per week.
2. Proper Footwear
Invest in quality athletic shoes that offer good arch support and cushioning. Consider using orthotic inserts if you have flat feet or other specific needs. Replace your shoes every 300-500 miles to ensure they provide adequate support.
3. Strengthening Exercises
Incorporate strength training exercises targeting your lower legs. Exercises for your foot, ankle, knee, and hip can help build strength and endurance in your shins and surrounding muscles.
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For more than 30 years, Athletico Physical Therapy has helped communities overcome musculoskeletal (MSK) pain with more than 900 convenient locations in 24 states and the District of Columbia. Recognized for its industry-leading patient satisfaction scores, Athletico is committed providing the highest quality rehabilitation services that result in optimal health outcomes for patients. To support patients in addressing and preventing MSK pain faster and more efficiently, Athletico offers greater access to care through free assessments without a prescription or referral. For more information on Athletico’s services, including physical and occupational therapy, employer solutions, athletic training, and over 50 specialty health services, visit www.athletico.com.
