Chronic sports injuries can get in the way of doing the physical activities you love. Over time, problems like shin splints can go beyond being a painful nuisance and seriously inhibit your daily routine.
Sports medicine podiatry specialists Thomas Rambacher, DPM, FACFAS, FAPWCA, and Amber O’Connor, DPM, are here at Podiatry Hotline Foot & Ankle in Mission Viejo, California, to nip your shin splints in the bud and get you back on the playing field as quickly as possible. Learn what you can do to prevent and treat shin splints.
Your tibia, or shin, is the long bone that runs down the front of your leg between your knee and ankle. When inflammation occurs around any of the muscles, ligaments, and tissues surrounding the shin, you can experience a painful condition called shin splints.
Symptoms of shin splints include:
Without treatment, shin splints get worse. They can start to cause pain throughout the day, even when you’re at rest.
Shin splints are caused by overuse of the areas around your shin. It’s a common sports injury, especially if your sport engages the shin regularly. Running, dancing, and any jobs or activities that keep you on your feet a lot are common culprits.
If you’re athletic or hope to get moving soon, you can reduce your risk of shin splints by:
One reason people often develop shin splints is starting a new active routine or increasing their activity levels significantly. You can keep your new lifestyle from harming your shins by gradually increasing your time exercising and seeking medical advice before starting a new athletic routine.
As a general rule of thumb, don’t increase the amount you exercise by more than 10% a week.
Unsupportive footwear puts strain on your legs and can lead to shin splints. The best shoes are suitable for your chosen activity and foot type.
If you’re on your feet constantly or have any foot or ankle conditions, medical-grade custom orthotics and special shoes can also help.
You can put less strain on your shins by doing low-impact activity some days when you train. Instead of going running, consider swimming or riding a bicycle.
Strength training your lower body and core muscles also lowers your risk of shin splints.
If you develop chronic shin splints, you can treat them with a nonsurgical care program developed by our team. Our team typically recommends using a combination of the PRICE routine, medical-grade custom orthotics, or injections in conjunction with physical therapy to treat shin splints.
PRICE is an at-home treatment protocol that stands for:
PRICE helps soothe immediate pain and swelling in your shins and can be combined with over-the-counter pain medication. PRICE is often all you need for minor shin splints, but usually needs to be used in combination with other treatments for a more serious injury.
Medical-grade custom orthotics are insoles developed by our team using a 3D scanner to precisely measure your feet. They provide additional support and cushioning to your feet and take the weight off parts of your foot that are putting strain on your shins.
You wear custom orthotics in your shoes, including while playing sports and during everyday activities. You can expect less discomfort while wearing the orthotics and diminished shin pain.
Corticosteroid injections can decrease inflammation and pain caused by chronic shin splints. You can get each long-lasting injection quickly and conveniently at our office.
Physical therapy provides a targeted stretching routine and exercises that strengthen and improve flexibility in the muscles and ligaments near your shins. By keeping to the personalized protocol, you can strengthen your body and diminish pain.
Most of the time, by following the treatment program prescribed by our team and making a gradual return to physical activity, you can go back to the sport you love with no shin pain. If shin splints are dragging you down and causing pain, we can help. Contact us for evaluation and treatment.
