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Shin splints occur due to repetitive stress on the tibia and the surrounding connective tissues, leading to inflammation and pain. They are often linked to training errors, improper footwear, or biomechanical issues such as flat feet or overpronation.
Overuse and Overtraining: Increased intensity or frequency of physical activity too quickly.
Flat Feet or Overpronation: Increased stress on the tibia due to improper foot alignment.
Improper Footwear: Shoes lacking adequate support or cushioning.
Hard or Uneven Surfaces: Running on concrete or uneven terrain can increase impact stress.
Muscle Imbalances: Weakness in the calves or other lower limb muscles.
Pain along the inner edge of the tibia during or after exercise.
Swelling in the lower leg.
Tenderness when touching the shinbone.
Pain that worsens with activity and subsides with rest.
A health professional, such as a physiotherapist, will assess your medical history, activity level, and biomechanics. In severe cases, imaging studies like X-rays or MRIs may rule out stress fractures or other conditions.
Rest and Activity Modification
Reduce or stop activities causing pain.
Engage in low-impact exercises such as swimming or cycling.
Cold Therapy
Apply ice packs to the affected area for 15-20 minutes several times daily.
Physiotherapy
Techniques to address biomechanical issues and muscle imbalances.
Stretching and strengthening exercises for the calves, shins, and feet.
Footwear and Orthotics
Transition to supportive, shock-absorbing shoes.
Use custom orthotics if needed.
Medication
Over-the-counter anti-inflammatory medications for pain relief (if recommended by a doctor).
Gradually increase activity intensity.
Wear supportive footwear suited to your activity and foot type.
Incorporate regular stretching and strengthening exercises into your routine.
Use proper running techniques and avoid hard surfaces.
Maintain a healthy weight to reduce impact stress.
At Palms Physiotherapy, we offer tailored solutions for managing and preventing shin splints:
Biomechanical Assessments: Identify issues like overpronation or flat feet.
Rehabilitation Programs: Strengthening and stretching exercises tailored to your needs.
Custom Orthotics: Improve alignment and reduce stress on the lower limbs.
Education on Injury Prevention: Techniques and strategies to avoid future injuries.
Malaga Clinic
Address: 4/637 Marshall Road, Malaga WA 6090
Phone: 6285 6185
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Noranda Clinic
Address: 3/36 Benara Road, Noranda WA 6062
Phone: 9376 1443
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Optimize your health and return to activity with expert care. Visit us today for a comprehensive assessment and personalized treatment plan!
At Palms Physiotherapy & Allied Health, our experienced team is here to help children and adults manage their condition and improve their quality of life.
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For more information on shin splints and related conditions, visit:
Sports Medicine Australia: https://www.sma.org.au
Better Health Channel (Victoria): https://www.betterhealth.vic.gov.au/
Australian Podiatry Association: https://www.podiatry.org.au/
Running Injury Clinic Australia: https://www.runninginjuryclinic.com.au/
Exercise & Sports Science Australia (ESSA): https://www.essa.org.au/
Head to this page to see the different conditions that we can help with, and get you the pain relief and function you deserve!
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