Shin splints, or medial tibial stress syndrome, are a common issue among athletes, runners, and active individuals. This condition involves pain along the inner edge of the shinbone (tibia) and is often caused by repetitive stress on the bone and surrounding muscles. While shin splits are not usually serious, ignoring the symptoms can lead to more severe issues like stress fractures.

Shin splints typically develop from overuse, improper training, or biomechanical imbalances. Contributing factors include:
• Sudden Increase in Activity: Rapidly increasing running mileage or intensity can strain the shinbone.
• Improper Footwear: Shoes that lack proper cushioning or support can exacerbate stress.
• Running Surface: Hard or uneven surfaces increase impact forces on the lower leg.
• Flat Feet/Overpronation: These biomechanical issues can put extra stress on the tibia.

Shin splints are characterized by dull or sharp pain along the inner shinbone, tenderness or swelling in the area, and pain that worsens during activity but may improve with rest. Preventing shin splints begins with proper planning and care:
1. Gradual Progression: Increase running distance or intensity by no more than 10%/week.
2. Supportive Footwear: Invest in quality shoes designed for your foot type. Replace your running shoes every 300 to 500 miles.
3. Cross-Training: Incorporate low-impact activities like swimming or cycling to reduce repetitive stress.
4. Strength Training: Focus on building strong calves, ankles, and hips to improve overall stability.
5. Stretching: Regularly stretch your calves and Achilles tendons to maintain flexibility.

If you’re experiencing shin splints, rest is key to recovery.
1. Rest and Ice: Avoid activities that aggravate the pain. Apply ice for 15 to 20 minutes, 3 to 4 times a day.
2. Compression and Elevation: Use a compression wrap and elevate your leg to reduce swelling.
3. Gradual Return: When pain subsides, slowly reintroduce activity.
4. Physical Therapy: A therapist can address imbalances or weaknesses contributing to shin splints.
5. Orthotics: Custom insoles may help correct biomechanical issues.

If pain persists despite rest and self-care, consult a medical professional. Chronic shin splints may indicate a stress fracture or compartment syndrome, requiring specialized treatment. Shin splints are preventable with proper training habits, footwear, and attention to your body’s signals. By staying proactive, you can enjoy pain-free activity and achieve your athletic goals.

Macy Cialkowski, ATC, is with the Department of Orthopedics & Sports Medicine at Christie Clinic. She is a busy mom who loves spending time with her family and dogs, baking and going to sporting events—Bears games, Red Sox/Cardinal games—and she tags along when her husband wants to go to NASCAR races.