Tips for shin splints or medial tibial stress syndrome

What are shin splints?

Shin splints manifest as irritation around the shinbone during physical activities. This injury is common among runners, walkers, and players of various (explosive) sports. When the muscles around the shinbone and the shinbone itself are overly stressed, inflammation occurs, which can be very painful. In the early stages, the pain mainly occurs during and after exercise, but over time, it can even be felt at rest.

Symptoms & complaints of medial tibial stress syndrome

Shin splints can be very painful. The pain usually starts as a sharp pain after overloading the lower leg. As the inflammation progresses, the pain will feel sharper. It usually decreases after periods of rest.

What is the cause of shin splints?

The irritation of the shin muscles is mainly caused by overloading. This can happen due to:

Improper running technique.
Poorly fitting shoes or shoes without sufficient cushioning.
Running on (too) hard surfaces.
Exercising too intensively or skipping your warm-up.
Being overweight.

What can I do about it?

The most effective way to get rid of it is rest. Ensure your muscles are no longer being stressed and give your body time to recover properly. Additionally, you can:

Wear shoes with good support and cushioning.
Exercise on softer surfaces, such as a forest path.
Use ice to relieve pain and reduce inflammation.
Wear compression socks for better blood circulation and support.
Do exercises to strengthen the muscles in your lower legs.

A good training schedule can also help significantly. Make sure to follow a schedule where you can gradually build up the level to prevent overloading. See our training schedule for a 10km run as an example.

Exercises to prevent shin splints

There are various exercises to prevent shin splints:

Monster steps: Large, slow steps that put extra load on your legs. This strengthens the muscles in your legs, including those around the shin.
Toe grips: An exercise where you squeeze and release your toes. This strengthens the muscles in your feet and shins, which are essential for stability and strength.
Ankle rocking: An exercise where you move your ankle from left to right while standing on one leg. This improves ankle stability.
Calf muscle exercises: Exercises aimed at strengthening the calf muscles, such as calf raises. Strong calf muscles help absorb impact during movements and reduce the load on the shin.
Walking on heels and forefoot: A training exercise where you alternate between walking on your heels and the forefoot. This strengthens the muscles around the shin and improves overall strength and flexibility of your lower legs.
Ankle exercises: Exercises aimed at increasing the mobility and stability of the ankle joints. This helps improve your overall range of motion and reduces the risk of injuries.

How can we help with your medial tibial stress syndrome?

Compression sports socks can be a simple and effective solution for shin splints. They provide support, improve blood circulation, and help prevent injuries. Many people wear them preventively. If you already suffer from shin splints, consider purchasing a pair of recovery socks.

With these tips, you can effectively treat and prevent shin splints, allowing you to perform optimally again.