Overcoming Shin Splints: How Physiotherapy Can Help

Shin splints, or medial tibial stress syndrome, are a common condition that affects athletes and individuals who engage in repetitive activities like running or jumping. Characterized by pain along the inner edge of the shinbone (tibia), shin splints can hinder performance and daily activities. This blog will explore what this condition is, how physiotherapy can help treat shin splints, and effective management strategies.

What Are Shin Splints?

Shin splints refer to pain along the shinbone, often resulting from overuse or repetitive stress on the shin and surrounding muscles. The condition is commonly seen in runners, dancers, and military personnel. Shin splints are caused by inflammation of the muscles, tendons, and bone tissue around the tibia due to repetitive stress and strain.

Causes of Shin Splints:

Overuse: Engaging in repetitive activities that put stress on the shinbone and surrounding tissues.
Improper Footwear: Wearing shoes that do not provide adequate support or cushioning.
Sudden Increase in Activity: Rapidly increasing the intensity, duration, or frequency of physical activity.
Flat Feet or High Arches: Abnormal foot biomechanics that place extra stress on the shinbone.
Running on Hard Surfaces: Running on concrete or other hard surfaces can increase the impact on the shins.

How Physiotherapy Helps Treat Shin Splints

Physiotherapy plays a crucial role in the treatment and recovery of shin splints by addressing the underlying causes and providing targeted interventions to reduce pain and inflammation. Here are some ways physiotherapy can help:

Pain Relief: Physiotherapists use techniques such as manual therapy and ice therapy to reduce pain and inflammation in the affected area.
Restoring Function: Through stretching and strengthening exercises, physiotherapy helps restore normal function and flexibility to the muscles and tissues around the shinbone.
Addressing Biomechanical Issues: Physiotherapists assess and correct any biomechanical issues, such as flat feet or improper running form, that may contribute to shin splints.
Education and Self-Management: Physiotherapists provide guidance on proper footwear, training techniques, and activity modification to prevent recurrence of shin splints.

Physiotherapy Techniques Used for Shin Splints

There are several physiotherapy techniques that can be effective in treating shin splints:

Manual Therapy: This involves hands-on techniques to mobilize and massage the affected muscles and tissues, reducing tension and promoting healing.
Stretching Exercises: Stretching the calf muscles and Achilles tendon helps improve flexibility and reduce strain on the shinbone.
Strengthening Exercises: Strengthening the muscles of the lower leg, including the tibialis anterior and calf muscles, helps provide better support and stability.
Manual Therapy: This hands-on approach involves joint mobilizations and soft tissue techniques to improve mobility, reduce muscle tension, and enhance blood flow to the affected area. By addressing muscle imbalances and promoting flexibility, manual therapy helps alleviate pain and supports the healing process.
Shockwave Therapy: This non-invasive treatment uses high-energy sound waves to stimulate healing in the affected tissues. Shockwave therapy helps reduce pain, break down scar tissue, and improve blood circulation, which accelerates the recovery process and enhances tissue regeneration.
Massage Therapy: Therapeutic massage can help reduce muscle tightness, improve circulation, and promote relaxation in the lower legs. By addressing muscle knots and adhesions, massage therapy can alleviate discomfort and support the overall recovery process.

Tips for Managing Shin Splint Pain at Home

Managing shin splint pain at home between physiotherapy sessions is crucial for effective recovery. Here are some strategies to help alleviate pain and promote healing:

Rest: Give your legs time to heal by reducing or temporarily stopping activities that cause pain. Avoid high-impact exercises and switch to low-impact activities like swimming or cycling.
Ice Therapy: Apply ice packs to the affected area for 15-20 minutes several times a day to reduce inflammation and numb the pain.
Compression: Use compression sleeves or wraps to reduce swelling and provide support to the shin area.
Elevation: Elevate your legs when resting to reduce swelling and improve blood flow to the affected area.
Stretching and Strengthening Exercises: Continue performing the stretching and strengthening exercises recommended by your physiotherapist to maintain flexibility and support muscle recovery.
Proper Footwear: Wear shoes that provide adequate support and cushioning to reduce strain on the shinbone. Consider using custom orthotics if recommended by your physiotherapist.

How Often Should I Attend Physiotherapy Sessions for Shin Splints?

The frequency of physiotherapy sessions for shin splints depends on the severity of the condition, the individual’s overall health, and their response to treatment. Typically, individuals begin with more frequent sessions and gradually reduce the frequency as they improve.

In the initial phase, attending physiotherapy two to three times a week is common to manage pain and inflammation, restore range of motion, and begin strengthening exercises. As symptoms improve, the frequency can be reduced to once a week, focusing on more intensive rehabilitation exercises and addressing underlying biomechanical issues. Finally, maintenance sessions may be scheduled every few weeks or monthly to ensure continued progress, prevent recurrence, and address any residual issues.

It’s essential to follow the prescribed treatment plan and communicate any changes in symptoms or concerns with your physiotherapist for optimal recovery.

Lifestyle Modifications to Support Shin Splint Treatment

In addition to attending physiotherapy sessions, making certain lifestyle modifications can significantly enhance the effectiveness of treatment for shin splints. Here are some recommendations:

Proper Footwear: Wearing shoes that provide adequate support and cushioning is essential. Choose footwear designed for your specific activity and foot type. Replace worn-out shoes regularly to ensure they continue to provide the necessary support.
Gradual Increase in Activity: Avoid sudden increases in the intensity, duration, or frequency of physical activities. Gradually build up your activity level to give your body time to adapt and strengthen.
Cross-Training: Incorporate low-impact activities, such as swimming, cycling, or using an elliptical machine, into your exercise routine to reduce stress on the shins while maintaining overall fitness.
Warm-Up and Cool-Down: Always warm up before exercise to increase blood flow to the muscles and prepare them for activity. Cool down afterward with gentle stretching to prevent stiffness and promote recovery.
Stretching and Strengthening Exercises: Perform regular stretching and strengthening exercises for the lower legs, as recommended by your physiotherapist, to improve flexibility and support muscle balance.
Running Surface: Pay attention to the surfaces on which you run or exercise, as they can significantly impact shin splints.

The Role of Running Surfaces in Shin Splint Recovery

The running surface significantly influences both the development and recovery of shin splints due to variations in hardness, stability, and impact on the body. Running on hard surfaces like concrete or asphalt increases the impact forces on your legs, heightening the risk of shin splints. In such cases, it’s crucial to wear footwear that provides adequate cushioning to absorb some of the impact. Conversely, softer surfaces such as grass, dirt trails, or rubber tracks help reduce the impact on your shins and decrease the likelihood of developing shin splints due to their better shock absorption and forgiving nature on the legs.

When running on uneven or unstable surfaces like rocky trails or sandy beaches, there’s an increased risk of tripping and additional strain on the shins and lower legs. Using a treadmill can be a beneficial alternative, especially those with a cushioned deck designed to reduce impact. However, maintaining proper form and avoiding overstriding is essential to minimize the risk of injury.

Inclines and declines, such as running uphill and downhill, also place additional stress on the shins. Gradually incorporating hill workouts into your routine and ensuring you have suitable footwear can help manage and reduce this stress, supporting shin splint recovery and prevention.

Your Partner in Recovery

Recovering from shin splints requires a comprehensive approach that includes regular physiotherapy sessions, lifestyle modifications, and careful attention to running surfaces. By following your physiotherapist’s guidance and making necessary changes to your exercise routine and footwear, you can effectively treat shin splints and prevent them from recurring.At Vitality Physiotherapy and Wellness Centre in Ottawa, our experienced physiotherapists are dedicated to helping you recover from shin splints and achieve optimal leg health. Contact us today to schedule an appointment and take the first step towards a pain-free, active life.