More about Shin Splints...

Some Common Causes

  • "Flat Feet" can be a major cause of this condition, because the shape of your foot allows it to "roll inwards" placing enormous strain on the muscles and ligaments helping control your foot’s movements.
  • One of these muscles is called the tibialis anterior and it the overuse of this muscle that is the major cause of shin splints.
  • General tightness in the calf muscles will also not help you avoid this problem.
  • The same goes for ill fitting and inappropriate footwear that does not support your feet during heavy exercise.

The Main Symptoms are

  • The pain occurs during repetitive motion especially things like running, aerobics, jogging, tennis, basketball or other weight bearing exercises.
  • The pain is felt more at the beginning of a exercise program and then feels better the longer you go on.

Cathy Bowen
MSc DPodM ILTM, Podiatrist

Shin Splints

A pain felt on the front of your legs usually coming on after a period of activity.

Suggested Treatments for Shin Splints

Compression with a bandage will help limit swelling. Mild pressure that is not uncomfortable, and does not stop blood flow, is ideal. A tubular compression bandage can be used.

Elevation – lifting the foot at least as high as the hip joint will help reduce any swelling.
Consider changing your regime to include more non impact exercise such as swimming.

Strengthen the muscle by using some exercises such as toe tapping or weight resistance by placing a weight on the top of your foot and pulling the foot upwards. This injury can if not resolved degenerate into a stress fracture, so please if you are in any doubt at all, seek appropriate professional advice.

Try and buy as good quality shoe as you can - you need support along the inside of your foot.
Ice should be applied as soon as possible after injury for 10-30 minutes.

Corrective Devices (Orthotics) - these will help realign your feet and allow the pressure you feel as you stand to be directed towards the outside of your feet where it should be felt.

During the first 24 hours use “RICE” - (Rest, Ice, Compression and Elevation).

Rest the affected joint for 24 hours after injury.

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Treating your condition

The Traffic Light symbol at the top of each condition page indicates the way you should approach it:

Red: Seek professional help immediately, either from a suitably qualified Podiatrist or Physiotherapist.
Amber:  You can treat this condition yourself BUT you should seek professional help if you want reassurance that what you are doing is the best approach for you.
Green: You can treat this condition yourself if you feel comfortable doing so. However, for further reassurance it might be as well to talk the condition through with a suitably qualified Podiatrist.

Remember this advice is for guidance only and if you are in any doubt at all, please consult your nearest HPC Registered Podiatrist.