Shin Splints

Pain along the shin after exercise, especially along the inside of the leg just above the ankle. 

Shin splints, or medial tibial stress syndrome if you are feeling fancy, is a common lower leg condition. Startlingly common in fact amongst folks who have recently increased their levels of physical activity. Epidemiology isn’t exactly my forte, but the incidence of shin splints seems to sit at somewhere around 1/5 people. Less so for people who have not altered their routines in a while and more likely in runners and women. 

Neat. So, what is it? 

As per usual we’ll break down the name: 

Medial – referring to an aspect of the body that is closer to the midline 

Tibial – that's the bigger, more midline bone in your shin 

Stress – the internal forces acting on a structure due to external loads, basically when someone has been using their legs, particularly in high impact activities such as running, dancing, or being at work 

Syndrome – a group of symptoms that occur together 

The actual mechanism of shin splints is still being investigated. Current best bets are that it is an irritation of the sensitive outer layers of the shin bone. Things such as the foot impacting the ground, bending forces caused by joint malalignments in the foot and ankle, and the flexing of nearby muscles can all cause stress that can irritate the bone. 

An increase in activity can lead higher levels of all three of these root causes. Decreasing activity to a more comfortable and manageable level can often reduce the symptoms of shin splints and is typically a good thing to do if you are able. However, it is not always possible, especially if the factors contributing to the shin splints are work related. 

A pair of custom orthotics with the appropriate features can help to reduce stress on the tibia and the associated pain. Firm, supportive materials in around the arch or the heel cup can help prevent overpronation or flat feet, several muscles in your calves work hard to maintain the arch, giving them a bit of help can reduce the stress they place on the shin bone. More rigid, high arched feet may not have great shock absorbing properties. In these cases, softer, more springy materials will protect the tibia from the stress caused by the foot and heel impacting the ground.