Shin splints

Shin Splints or MTSS Medial tibial stress syndrome is an overuse injury of lower leg.

CAUSES

🏃‍♀️Athletes, Dancers, military professionals etc -20-30%

🏃‍♀️ Poor training footwear, terrain, quick increase in intensity

🏃‍♀️Women

🏃‍♀️Being overweight

🏃‍♀️ Weak or tight muscles in lower body and core

🏃‍♀️ Increasing intensity and duration of activity too soon

SYMPTOMS

🔺Pain in middle and lower third of the inside of shin

🔺Dull ache ,throbbing sensation

🔺Pain eases with running initial phases

🔺Pain worsens with running later stages

🔺Pain continues even after rest occasionally

PREVENTION

👟Wearing insoles or good comfortable footwear

👟Gradual increase in intensity of training

👟Good running technique avoiding over turning of foot

👟Running on grass trails if possible

👟Strengthening of calf, legs, core muscles to improve stability

MANAGEMENT

🔸Ice packs 10-15 mins, 2-3/day after exercise

🔸Topical gels or ibuprofen for pain

🔸Good supportive footwear, every 500 miles change of shoes

🔸Stretching and strengthening program for legs,

🔸Leg proprioceptive exercises to improve balance and stability

🔸Orthotics to improve shock absorption in running shoes

PHYS