Physical Therapy for Shin Splints
Shin splints are quite painful and can turn out to be a real nightmare demolishing your quality of life. Additionally, shin splints are quite common, in fact up to 35% of athletes experience shin splints, especially runners and dancers.
Now the name might sound scary, but the good thing is that there is an easy solution that doesn’t involve surgery. We are talking about physical therapy for shin splints.
If you’ve ever felt a sharp, relentless pain radiating along your shins after a workout, there is a good chance that you are suffering from shin splints. But how can physical therapy for shin splints help?
This is targeted physical therapy that will help you recover, rebuild strength, and prevent shin splints from returning.
Let’s break down everything you’ll need to know about how to treat shin splints with physical therapy.
What Are Shin Splints?
Shin splints, also known as medical tibial stress syndrome (MTSS), describe a condition when pain occurs along the inner edge of the tibia (shinbone). But what causes this pain?
Well, it is usually caused by inflammation of the muscles which also happens after repetitive stress on your lower legs.
It often appears when you increase your level of activity too quickly or put excessive stress on your lower legs for a longer period without giving your muscles the proper rest that they deserve.
That’s why it is a common condition among runners, dancers, military personnel, or anyone constantly engaging in high-impact activities.
They can also come from the middle of nowhere, where after a good run, you feel some pain in your lower legs.
Now, this isn’t very serious, and you don’t have to panic right away. With that said, you still need to treat this condition as soon as possible. If it is left untreated, shin splints can worsen and potentially lead to stress fractures, which are tiny cracks in the bone.
That’s why early intervention is crucial and choosing the right method like physical therapy for shin splints can help you recover effectively and prevent long-term damage.
Causes of Shin Splints
First of all, shin splints don’t just shop up for no reason. They are usually result from overuse or biomechanical issues. In other words, shin splints often come after a sudden increase in training intensity or running on hard surfaces like concrete especially when wearing unsupportive shoes.
So, if you went from a person who isn’t involved in too much physical activity to someone who runs 20 miles every day, there is a good chance that you’ve put a lot of stress on your lower legs, which might increase the chances of shin splints.
Of course, shin splints don’t appear in the same way for everyone. For example, people with flat feet or high arches are more prone to shin splints due to improper weight distribution and muscle imbalances.
Additionally, the way you run (running technique) can cause shin splints. If you have a poor running technique, such as striking the ground too hard with your heels or toes, you can easily put too much stress on your shinbone and surrounding tissues.
The good thing is that physical therapy for shin splints is the easiest and most effective way of overcoming this condition by strengthening your muscles and preventing recurrence.
Symptoms of Shin Splints
So, how can you know for sure that you are suffering from shin splints? Good question.
The strange thing about shin splints is that they can sneak up on you and come out of nowhere or in some cases they can come with clear warning signs.
That’s why knowing what those warning signs are is the best way to prevent shin splints from ever happening and give your muscles a break.
The most common symptom is a dull, aching pain along the inner part of your lower leg. But in most cases, you won’t feel this pain or discomfort during everyday activities. It is usually during or after exercise, and in most cases, it tends to get worse when continued activity.
Initially, you might only feel pain during physical workouts (when using your legs), but as the condition progresses, you might also feel pain when you’re at rest.
Are there any other symptoms? - Some people report tenderness or soreness along the shinbone, and in rare cases mild swelling in the lower leg. The pain is usually worse when you press on the affected area or flex your foot.
If the pain becomes sharp, or only at one point (area) on your leg and it doesn’t stop when you rest, it could be a sign of stress fracture.
Knowing the right symptoms can help find a solution like physical therapy for shin splints and help your muscles strengthen and treat the condition before making it worse.
Physical Therapy for Shin Splints
Now we focus on the important part, of treating shin splints with physical therapy, which is usually the best and most effective method. But why physical therapy for shin splints is so effective?
Well, it is a process that focuses on reducing inflammation, strengthening muscles, and correcting any biomechanical issues. Physical therapy can be very powerful, especially when targeted at a certain area.
The first step usually involves pain management just to reduce inflammation, which often means treating the area with ice therapy and gentle massage.
Once the pain is under control, we can start with physical therapy exercises for shin splints.
Your therapist will target the calf muscles, anterior tibialis, and hip abductors to improve stability and decrease stress on your shins. Stretching is also crucial for increasing flexibility in the calves and Achilles tendon, which helps relieve muscle tension.
In addition, a physical therapist may analyze your running gait and foot mechanics to identify any flaws. They’ll work with you to improve your form and may suggest adjustments like different shoes or orthotics. Returning to exercise gradually is also key to avoiding a recurrence.
Physical Therapy Techniques for Shin Splints
PTs have many different techniques to help you recover from shin splints. Manual therapy, such as soft tissue massage and joint mobilization, helps improve flexibility and reduce muscle tightness. Foam rolling is another effective method to loosen up tight fascia and boost blood flow, even if it feels like medieval torture while you’re doing it.
More advanced treatments include ultrasound therapy, which uses sound waves to promote deep tissue healing. There’s also shockwave therapy (SoftWave), a cutting-edge approach that stimulates healing by sending unfocused shockwaves into your tissues. It’s non-invasive and only takes about 20 minutes per session.
Kinesiology tape can provide support during activity, reducing strain on your shins. These techniques, combined with strengthening exercises and proper stretching, help speed up your recovery.
Stretches and Exercises for Recovery
Recovery from shin splints involves regular stretching and strengthening exercises.
But what are the best physical therapy exercises for shin splints?
Calf Stretch:
● Stand facing a wall. Place your hands on the wall and step one foot back. Keep the back leg straight, heel flat on the ground, and gently lean forward until you feel a stretch in your calf. Hold for 30 seconds and switch sides.
Seated Toe Taps:
● Sit in a chair with your feet flat on the floor. Lift your toes while keeping your heels on the ground, then lower them. Repeat for 15-20 reps to strengthen the muscles in the front of your shin.
Heel Raises:
● Stand with feet hip-width apart. Slowly lift your heels so you’re standing on your toes, then lower back down. Aim for 15-20 reps to strengthen the calf muscles.
Towel Stretch:
● Sit on the floor with your legs extended. Loop a towel around the ball of your foot and gently pull your toes toward you while keeping your leg straight. Hold for 30 seconds on each side to stretch your calves and Achilles tendon.
Shin Resistance Exercise:
● Sit on the floor with your legs extended. Loop a resistance band around the top of your foot and hold the other end. Flex your foot toward you against the band’s resistance. Perform 15-20 reps to strengthen the front shin muscles.
Preventing Shin Splints Recurrence
To prevent shin splints from making a comeback, make sure you wear the right shoes. Get fitted for running shoes that support your foot type and replace them every 300-500 miles.
Choose softer running surfaces like grass or dirt trails to reduce the impact on your shins.
Incorporate low-impact activities like swimming or cycling into your routine to give your legs a break. When ramping up your training, follow the 10% rule: increase your mileage by no more than 10% per week. Also, focus on strengthening your calves, feet, and hips to improve shock absorption.
When to Seek Professional Help
The important thing here is seeking professional help early just to prevent a more serious condition.
If you’ve tried home remedies and exercises but the pain just won’t quit, it’s time to consult a professional. Persistent pain, swelling, or numbness could indicate a more serious issue. If you suspect a stress fracture, don’t ignore it—get medical attention right away.
Shin splints are annoying, but with the right physical therapy and recovery plan, you’ll be back on your feet and pain-free.
Final Thoughts
Shin splints are a frustrating yet common issue for athletes or active individuals. In the beginning, the pain can often be subtle and mistaken for normal muscle burnout, but if you continue with the same pace, you’ll feel it increase.
Yes, the pain might put you away from physical activity temporarily, but with physical therapy for shin splints, you’ll get back to your exercises in no time.
The key here is early intervention. You should always listen to your body, and don’t ignore those first signs of discomfort.
Remember, it is crucial that you wear proper footwear (especially for runners), and you should always go for gradual train increases.
Visit Miracle Rehab Clinic locations and book your appointment today.
