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Ouch....Shin Splints!

Have you ever suffered from shin splints? If so, you will know how painful and debilitating they can be. It is a condition that probably many of you can identify with, but maybe know very little about.  Maybe you have never experienced them, which is great because you don’t want to!! 

In this episode we define shin splints to give you a better understanding of the condition and then discuss the potential risk factors for their development. We also look at some nutritional and lifestyle changes you could make to help prevent the development of this condition…be it for the first time or them occurring AGAIN!! 

SHOW NOTES

(03:10)

Defining shin splints:

The medical term for shin splints is Medial Tibial Stress Syndrome (the Tibia being what is commonly known as the shin bone) and the American Medical Association defines them as: ‘Pain and discomfort in the leg from repetitive running on hard surfaces or forcible, excessive use of the foot flexors (which are the muscles located along the top of the foot stretching down towards the toes). They are thought to be exercise-induced and cause pain along what is known as the posteromedial tibial border (pain being felt on the inside of the shin at the lower end ie towards the foot). They are thought to be caused by repetitive loading stress during running and jumping and provoked on pressing over a length of around 5 centimetres. 

(09:29)

Pain is the principle symptom of Shin Splints, but there are others including:

• Oedema (fluid collecting around the painful area)
• Tenderness of area when pressure applied

Just to highlight here: if shin splints are not acknowledged and addressed, they might lead to a stress fracture of the tibia, and once a stress fracture occurs, it could mean significant more time for recovery and time away from running. 

BUT, remember shin pain doesn’t always mean shin splints, there are many other conditions that may cause shin pain including:

• Sciatica – referred pain
• Deep vein thrombosis – medical intervention would be imperative here
• Muscle strain
• An infection
• Trapped nerve

So have any shin pain the pain checked out to determine the true cause. 

(15:23)

There are many risk factors for shin splints, some of which are within our control, and others that are outside of our control. 

Some of the non-modifiable risk factors (ie outside of our control) include:

1. Age - older runners thought to be more susceptible
2. Sex – more prevalent in women
3. Height
4. Hyperpronation – inwards or outwards
5. Navicular drop – linked to foot arch height and foot pronation.  It is suggested that a navicular drop greater than 10 mm nearly doubles the likelihood of developing MTSS. This increased arch height may result in reduced absorption of ground forces. Also, individuals with an increased navicular drop are at higher risk of MTSS because there is a decrease in tibial rotation, which is thought to be an important factor in absorbing impact forces.
6. Joint laxity – loose joints
7. Strength of and balance between flexors and extensors of the foot

(22:31)

Some of the modifiable risk factors ie ones within our control therefore could be changed include:

1. Weight – overweight/obese – During running, the tibia bends and bows as a response to activity, which causes microtrauma. This is ok and natural and is necessary to strengthen, build, and adapt the bone.  BUT where an individual is overweight or obese the load may exceed the micro-trauma threshold of the tibia resulting in shin splints. 
2. Body fat – high fat to...