Shin splints, also known as medial tibial stress syndrome, are a common overuse injury that causes pain in the front of the lower leg, specifically along the shin bone (tibia). They are often seen in runners, dancers, and athletes who do repeated jumping or high-impact activities.
Shin splints can be grouped into two categories:
Anterolateral shin splints
Posteromedial tibial stress syndrome
The pain occurs due to fatigue and trauma in the muscles and tendons that attach to the tibia. When the forces from landing, running, or changing direction are too great, the tissues are unable to absorb the load. This leads to inflammation and micro-tears in the tendons and bone tissue surrounding the shin.
Common signs and symptoms include:
Local tenderness in the middle to lower third of the leg
Dull, throbbing pain at rest, which worsens with running or sports
Swelling in the shin area
Pain that persists for a few hours after activity
Several factors may increase the risk of developing shin splints:
Inappropriate or worn-out footwear
Improper training technique or hard training surfaces
Overuse – repetitive stress from running, jumping, or quick changes in direction
Sudden increases in activity – changes in training frequency, duration, or intensity
Biomechanical issues, such as running mechanics or flat feet
Not necessarily a complete stop, but modifying training load while completing rehabilitation
Gradually increasing training intensity, duration, and frequency as symptoms improve
Choose shoes with good shock absorption for your sport or activity
Replace running shoes every 500–800 km
Consider custom orthotics for flat feet to reduce stress on the lower leg by improving alignment
A structured warm-up and cool-down routine helps reduce stress on the shin.
Hands-on physiotherapy techniques can reduce pain and promote recovery.
The spiral K-tape method may help by changing the line and direction of force during activity.
A tailored strengthening program helps:
Prevent muscular fatigue
Increase stability of the tibia during repetitive landings and changes of direction
Standing bent-knee calf raises (soleus)
Standing calf raises (gastrocnemius)
Heel walks (tibialis anterior)
Leaning heel lifts (tibialis anterior)
Banded pull towards body – single leg balance (tibialis posterior)
Banded dorsiflexion (tibialis anterior)
Clams (glutes)
Crab walks (glutes)
If you’d like further information about strength, power, exercises, or rehabilitation for shin splints—or if you’ve sustained an injury—feel free to get in contact with me or any of our team at The Healthy Body Company clinics in Penrith, Mount Annan, Jordan Springs and Caringbah.
American Academy of Orthopaedic Surgeons (AAOS) – Shin Splints
https://orthoinfo.aaos.org/en/diseases–conditions/shin-splints/
