Shin Splints: Prevention, Treatment & Pilates Recovery

Medial Tibial Stress Syndrome (MTSS), commonly known as shin splints, has recently seen a rise within the running community. As a "repetitive overload" injury, the increase in prevalence comes as no surprise, as more individuals embrace the sport of running, pushing their limits in both distance and speed.

Understanding Shin Splints: A Runner's Dilemma

Shin splints are characterised by inflammation around the tibia, presenting pain along the shin bone's inner edge. Distinguished by a diffuse pain over a 5 cm area, shin splints contrast with the focal pain of stress fractures and are often experienced by athletes engaged in high-impact sports, such as running.

The Root Causes of Shin Splints

Shin splints are categorised as an overload injury, where the lower limb struggles to cope with the load and impact of running. Factors contributing to this overload include sudden increases in running volume or intensity, over pronation of the foot, tight musculature, inadequate footwear, and insufficient calf and foot strength. Addressing these elements is key to managing and preventing shin splints.

Effective Strategies for Combating Shin Splints

Early intervention is paramount when it comes to shin splint recovery. It is therefore strongly recommended to acknowledge and address the injury as it presents, rather than continue to push and train through the pain. Treatment and prevention strategies include:

• De-load: Reducing impact activities to alleviate inflammation, followed by a gradual return to running.
• Manual Therapy: Utilising massage, ice massage, dry needling, and foam rolling to release tension.
• Strength Training: Focusing on calf, foot, glute, pelvic and hip strength to support the lower limb.
• Stretching: Providing symptomatic relief and flexibility of the entire lower limb.
• Running Mechanics: Optimising technique to minimise lower limb impact, often requiring professional assessment.
• Footwear: Selecting shoes with adequate cushioning and arch support to reduce impact and over pronation.
• Taping: Applying arch support and Kinesio tape to minimise symptoms and support the medial calf compartment.

The Role of Pilates in Shin Splint Rehabilitation

Pilates, in particular mat Pilates tailored for runners, offers a comprehensive approach to strengthening the core, pelvis, and entire kinetic chain. Incorporating Pilates into your routine can help address muscular imbalances, improve running efficiency, and significantly reduce the risk of recurring shin splints.

Navigating the Path to Recovery

The journey back to running post shin splints can be challenging to navigate and can often require guidance from a health care professional. Key areas that runners should aim to achieve before returning to the track include pain-free walking, minimal pain on single-leg hops, strength comparable to the uninjured leg and full range of motion of the calf and ankle. Once achieved, a structured walk-jog program can then be initiated, carefully monitored to avoid re-injury.

Conclusion: A Holistic Approach to Shin Splint Recovery

Addressing shin splints requires a multifaceted approach, incorporating immediate treatment, long-term prevention strategies, and functional strength training, such as Pilates. By understanding the underlying causes and implementing targeted interventions, runners can overcome shin splints, return to the track stronger, and enjoy pain-free running.