How to Heal Shin Splints with Physical Therapy
Shin splints are a common athletic injury in which the shinbone and the muscles that attach to the shinbone become inflamed and tender. Shin splints often occur due to repetitive force placed on the shinbone and muscles, in which the muscles strain where they connect to the bone. The muscles can also develop micro-tears due to overuse, causing pain in the middle or bottom third of the inside of the shin. The pain can be sharp to touch or ache during or after exercise.
Shin splints commonly happen when an athlete first begins the sports season or has recently increased the duration, frequency, or intensity of their workout. The repetitive pounding and stress on the muscles, tendons and bone tissues of the lower leg can lead to the recurring trauma, pain, and inflammation that causes shin splints.
The muscles in the shin area and foot act as shock absorbers during movement, absorbing the stress of movement that would otherwise transfer to the bone. However, when athletes do too much too soon in terms of training, muscle fatigue can occur, decreasing the shock-absorbing function of these muscles and transmitting the stress to the bone, leading to shin splints.
There are several factors that can increase the risk of developing shin splints. These risk factors include: athletics that require jumping, running, stopping, and starting; excessive hip motion; imbalance between calf and front leg muscle strength; flattening of the arch of the foot when standing, walking, or running; a previous running injury that results in compensatory patterns and poor running form; switching from soft running surfaces to hard surfaces; a dramatic change in routine or increased intensity and frequency of workouts, or training too heavily too soon; and improper footwear.
If an athlete is experiencing shin pain, it’s critical to rest from the aggravating activity. A physical therapist uses a variety of techniques to help the athlete reduce pain, strengthen the affected muscles, and maintain overall fitness to help the athlete return to sport safely and prevent the development of shin splints in the future.
Physical therapy treatments for shin splints can include manual therapy to help reduce pain, gait analysis and running mechanic instruction, orthotics or shoe inserts to support the arch of the foot, and modified take-off and landing techniques for jumping athletes. The therapist also modifies the athlete’s training program to gradually increase activity and build up strength in the shin so less stress is placed on the shin bone. The physical therapist designs a therapeutic exercise program involving stretching and strengthening of the lower leg muscles and hip to reduce stress on the lower leg and cross-training to condition muscles without additional stress, such as using a stationary bike or aquatic therapy.
