At RunX we can help you with an analysis to look at possible causes of shin splints.
Shin pain
How do I recognize shin complaints?
Shin splints have many names, such as shin splints, athlete's shin, jumping shins and jumping legs. There is a lot of confusion about what the condition is and where exactly the pain is. The most affected places are the inner edge of the shin and the muscles at the front of the shin. Fatigue fractures of the shin are also considered to be part of the group of shin splints.
In the image below you can see that the shinbone or Tibia is surrounded by many structures. It is not always clear what causes the complaints. This requires a sharp analysis by the assessor.
Soft surface
The impact with which the foot hits the ground with each step is absorbed by the body through the rolling movement of the foot and by deformation of tissue structures such as bones, tendons and muscles. The degree of stress is influenced by the surface and the running shoes, among other things. A soft, shock-absorbing running surface significantly dampens the impact between the runner and the ground. This is one of the reasons for promoting running on a soft surface.
The shoe is also of great importance. The midsole must have very good shock-absorbing properties, especially when running on hard surfaces and with a heavy body weight. This reduces the load on the legs to acceptable levels. Old running shoes provide less shock absorption, increasing the risk of overuse injuries in the lower legs and thus the risk of shin splints. Have your old running shoes checked in time by a RunX expert. This can help you prevent many problems.
Second factor
A second factor that underscores the importance of a good running shoe, in addition to heel stability, is the overall construction of the shoe. Various elements and features within the shoe ensure that the foot is guided correctly during ground contact. The shoe must guide and protect the foot, thereby reducing the impact on the shinbone, among other things. During a gait analysis at RunX, we look for the shoe that best suits your running pattern.
If you look at the photo next to it, you can see the impact that running has. It is sometimes almost unbelievable that our body can handle this. It will not surprise you that you can get injuries. For beginning runners, the risk of injury is even greater. A good build-up is of course important!
The inside of the shin bone
Injury to the medial side of the tibia is the most frequent among runners. The pain extends along the edge of the bone and is often accompanied by some swelling of the tissue at the site. This involves an inflammatory reaction at the attachment of the posterior tibial muscle (m. tibialis posterior) or the attachment of part of the soleus muscle. Symptoms occur primarily when the foot rolls inward more than normal during running (overpronation). With every step, the posterior tibial muscle is stretched excessively, causing this muscle to become overloaded, particularly at its attachment to the tibial rim. Overloading of such a muscle-tendon attachment triggers an inflammatory reaction with swelling, pain, warmth, sometimes redness, and impaired function. In the initial phase, the tendon attachment is painful after physical exertion, accompanied by some morning stiffness (grade 1). With insufficient treatment and without modified running training , the pain worsens, subsequently resurfacing at the end of a training session or race. The stiffness the following day then persists until the start of the next running activity (grade 2).
Shin splints
The third degree of severity of running shin splints manifests as persistent pain and stiffness in the affected area, with a further increase in symptoms upon movement. Such a phase inevitably leads to the cessation of training, and recovery is slow. The treatment of these classic shin splints consists of:
- significantly reduce training load
- avoid hard surfaces and plastic tracks
- Adjust running shoes to obtain better shock absorption
- for foot abnormalities such as overpronation: insoles or pronation-limiting running shoes
- local ice treatments: apply to the swollen, painful area for twenty minutes several times a day
- possibly medications that inhibit the inflammatory response
- relaxing massage of the calves
- possibly physiotherapy
- muscle strengthening exercises of these shin muscles
- swimming or cycling to keep fit
How do you recognize shin splints?
Shin splints are common in 'forefoot runners': athletes who land more on the forefoot when landing. A change in running style can provide a solution for these runners. Shin complaints usually heal slowly and often tend to return if training, surface and footwear are not adjusted sufficiently. Surgery may be necessary for very persistent complaints. Injuries to the shin muscles occur at the front of this part of the body. This is where the anterior tibial muscle (m. tibialis anterior) runs, which pulls the ankle and foot upwards. In order to gradually bring the foot down on the ground and roll it off, a lot of activity of this muscle is required with every step. Overloading this muscle is therefore not an illogical condition during intensive running training. Pain at the front of the shin can also be caused by overloading the extensor muscles of the big toe and the smaller toes. The shin muscles are enclosed in a strong tendon sheet. During intensive training, the blood flow to these muscles increases, which can cause the muscle to run out of space and suffer from oxygen deficiency in the case of a tight tendon sheath. The so-called loge syndrome.
In the picture to the right, the m.tibialis anterior is colored red. This tendon is responsible for, among other things, maintaining the arch of the foot.
Lower shin pain
Lower on the shinbone, more towards the ankle, annoying complaints can also occur. Sometimes these consist of an inflammatory reaction with redness, swelling and pain. There are many tendons at the level of the instep, which can be irritated by, for example, a shoe that is too tight. Laces that are tied too tightly and hill running cause extra pressure on these tendons of the shinbone and foot muscles. The tendonitis can even be accompanied by cracking during movement and local fluid accumulation in the tendon (a cyst). The treatment should consist of a ban on walking until the complaints have disappeared again at rest and, as a practical remedy, a layer of foam rubber with a recess at the site of the swelling. Ice and physiotherapy can be very useful in combating the local inflammation.
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