Shin splints, a common condition among athletes and those who engage in repetitive physical activities, can cause significant discomfort and hinder your ability to stay active. Fortunately, physiotherapy offers a viable solution for managing and recovering from shin splints. In this blog post, we will explore what shin splints are, the benefits of physiotherapy for this condition, and the exercises recommended by physiotherapists to support recovery.
What Are Shin Splints?
Shin splints, medically known as medial tibial stress syndrome, refer to pain along the inner edge of the shinbone (tibia). This condition typically occurs due to repetitive stress and overuse, which can lead to inflammation of the muscles, tendons, and bone tissue around the shin. Shin splints are commonly seen in runners, dancers, military recruits, and individuals who have recently intensified their physical activity levels, especially those involving running or jumping.
The pain associated with shin splints often begins as a dull ache but can progress to a sharp or throbbing sensation, especially during or after physical activity. The discomfort is usually felt along the length of the tibia, particularly in the lower two-thirds of the leg. If left untreated, shin splints can worsen, potentially leading to stress fractures or other complications, making early intervention and proper management crucial.
Benefits of Physiotherapy for Shin Splints
Physiotherapy offers a range of benefits for individuals suffering from shin splints, providing targeted treatment that addresses both the symptoms and the underlying causes of the condition. Here’s how physiotherapy can help:
- Pain Relief: One of the primary goals of physiotherapy for shin splints is to alleviate pain. Through various techniques, such as manual therapy, and therapeutic exercises, physiotherapists can help reduce inflammation and relieve the discomfort associated with shin splints.
- Accelerated Recovery: Physiotherapy promotes faster healing by improving blood flow to the affected area, reducing inflammation, and strengthening the muscles and tendons around the shin. This comprehensive approach helps you recover more quickly and return to your regular activities sooner.
- Prevention of Future Injuries: Physiotherapists not only focus on treating the current condition but also work to prevent future occurrences. By addressing factors such as muscle imbalances, poor biomechanics, and improper footwear, physiotherapy can help reduce the risk of shin splints recurring.
- Education and Support: Physiotherapy also involves educating individuals about the condition and how to manage it effectively. This includes advice on activity modification, proper footwear, and techniques to reduce strain on the shins during exercise.
How Does Physiotherapy Alleviate Pain from Shin Splints?
Physiotherapy is highly effective in alleviating the pain associated with shin splints by utilizing a combination of targeted techniques and therapeutic modalities. These approaches not only address the symptoms but also the underlying causes of shin splints, promoting long-term recovery.
- Manual Therapy: Manual therapy involves hands-on techniques performed by a physiotherapist to target the muscles, tendons, and soft tissues around the shin. Techniques such as massage and joint mobilization work to reduce muscle tightness, improve circulation, and release tension. By easing the pressure on the shinbone and reducing inflammation, manual therapy provides significant pain relief.
- Therapeutic Exercises: Strengthening and stretching exercises are a cornerstone of physiotherapy for shin splints. These exercises are designed to target the muscles and tendons in the lower leg, improving their strength and flexibility. By addressing muscle imbalances and weaknesses, therapeutic exercises help reduce the strain on the shin, thereby alleviating pain and preventing future injuries.
- Shockwave Therapy: Shockwave therapy is a non-invasive treatment that uses high-energy sound waves to stimulate repair in damaged tissues. For individuals with shin splints, shockwave therapy can effectively reduce pain by promoting tissue regeneration, increasing blood flow, and breaking down scar tissue. This therapy is particularly beneficial for chronic cases of shin splints that have not responded well to other treatments.
- Acupuncture: Acupuncture is a technique that involves inserting thin needles into specific points on the body to relieve pain and promote healing. In the context of shin splints, acupuncture can help reduce pain, improve circulation, and relax tight muscles. It is often used in conjunction with other physiotherapy modalities to enhance overall pain relief and support the recovery process.
- Education and Activity Modification: Physiotherapists provide guidance on how to modify activities to reduce strain on the shins, which is crucial for both pain management and recovery. This may include advice on proper footwear, adjustments to your running technique, and incorporating rest days into your training schedule. By learning how to avoid activities that exacerbate your symptoms, you can effectively manage pain and prevent further injury.
Shin Splint Recovery: The Role of Exercise
Exercises play a crucial role in the recovery process for shin splints, helping to strengthen the affected muscles, improve flexibility, and prevent future injuries. Here are some commonly recommended exercises by physiotherapists:
- Calf Stretch: Stand facing a wall with your hands placed on the wall at shoulder height. Step one foot back, keeping the heel on the ground and the leg straight. Lean forward into the wall until you feel a stretch in the calf of the back leg. Hold the stretch for 20-30 seconds and then switch legs. This stretch helps improve the flexibility of the calf muscles, which can reduce tension on the shin.
- Toe Taps: Sit on a chair with your feet flat on the ground. Lift the front of your foot (toes) off the ground while keeping your heel in place, then tap your toes back down. Repeat this movement for 15-20 repetitions. Toe taps strengthen the muscles at the front of the lower leg, which are often involved in shin splints.
- Heel Raises: Stand with your feet hip-width apart and slowly rise onto your toes, lifting your heels off the ground. Hold for a few seconds, then lower back down. Perform 15-20 repetitions. Heel raises strengthen the calf muscles, providing better support for the lower leg.
- Ankle Circles: Sit or lie down with one leg extended. Rotate your ankle in a circular motion, first clockwise and then counterclockwise. Perform 10-15 circles in each direction. Ankle circles improve flexibility and mobility in the ankle joint, reducing strain on the shin.
- Resisted Dorsiflexion: Using a resistance band, anchor one end to a stable object and loop the other around the top of your foot. Pull your foot toward your body against the resistance of the band, then slowly return to the starting position. Repeat for 10-15 repetitions on each foot. This exercise strengthens the muscles in the front of the lower leg, helping to support the shin.
These exercises should be performed regularly as part of your physiotherapy program to achieve the best results in your recovery from shin splints. Consistency and proper technique are key to regaining strength and flexibility in the affected muscles.
How Long Does It Take to Recover from Shin Splints with Physiotherapy?
The recovery time for shin splints with physiotherapy can vary depending on several factors, including the severity of the condition, the individual’s adherence to the treatment plan, and their overall physical condition. In general, most individuals begin to see improvement in their symptoms within a few weeks of starting physiotherapy.
For mild cases of shin splints, recovery may take around 2 to 4 weeks with consistent physiotherapy. In more moderate to severe cases, recovery could take 6 to 12 weeks or longer. These cases may require a more intensive physiotherapy program, including manual therapy, therapeutic exercises, and lifestyle modifications. The key to successful recovery is persistence and following the physiotherapist’s guidance closely.
It’s important to remember that even after the pain subsides, continuing with the recommended exercises and preventive measures can help ensure the condition does not recur. Full recovery also depends on gradually returning to physical activities, allowing the muscles and tendons time to strengthen and adapt.
Preventing Shin Splints: Tips for Athletes
For athletes, preventing shin splints is crucial to maintaining performance and avoiding downtime. Here are some strategies that can help reduce the risk of developing shin splints:
- Gradual Progression in Training: One of the most effective ways to prevent shin splints is to increase the intensity, duration, and frequency of your training gradually. Avoid making sudden changes to your routine, such as rapidly increasing your running distance or speed. Allow your body time to adapt to new levels of physical activity.
- Proper Footwear: Wearing the right shoes is essential for preventing shin splints. Choose footwear that provides adequate arch support, cushioning, and stability. Replace your shoes regularly, especially if you engage in high-impact activities, to ensure they continue to provide the necessary support.
- Cross-Training: To avoid overloading the same muscle groups, incorporate cross-training activities into your routine. For example, alternating between running, swimming, and cycling can reduce the repetitive stress on your shins while maintaining your fitness levels.
- Avoid Running on Hard Surfaces: Running on hard surfaces like concrete can increase the impact on your legs, leading to shin splints. Whenever possible, choose softer surfaces like grass, dirt trails, or a treadmill with shock absorption. This reduces the impact on your shins and helps prevent injury.
- Monitor Your Running Form: Poor running form can contribute to the development of shin splints. Work with a coach or physiotherapist to ensure you’re using proper technique, including maintaining a midfoot strike and avoiding overstriding. Proper form reduces the strain on your shins and improves overall efficiency.
- Rest and Recovery: Ensure that your training program includes adequate rest and recovery time. Overtraining without sufficient recovery can lead to overuse injuries like shin splints. Incorporate rest days into your schedule and listen to your body—if you start to feel pain or discomfort, take a break.
Pain-Free Steps Await
Shin splints can be a painful and frustrating condition, but with the right physiotherapy approach, recovery is achievable. By understanding the benefits of physiotherapy, the techniques used to alleviate pain, and the exercises that promote healing, you can take proactive steps to manage your condition and prevent future injuries.If you’re experiencing shin splints, Synergy Health Centre in Victoria is here to help. Our experienced physiotherapists can help you manage conditions like shin splints and are dedicated to providing personalized care tailored to your needs. Contact us today to schedule your appointment and leave pain in your rearview.
