How to Identify and Treat Shin Splints

Shin splints, also known as medial tibial stress syndrome, cause pain along the front or inside edge of your shinbone. It’s a common issue for runners, athletes, or anyone who increases their physical activity too quickly. Here are some key symptoms to look for:

1. Shin Pain: A dull or sharp pain along the shinbone that worsens with activity.
2. Tenderness: The shin area feels tender to the touch.
3. Swelling: Mild swelling may appear around the shins.
4. Pain After Exercise: The pain usually worsens after physical activity and improves with rest.
5. Recurring Discomfort: Persistent shin pain during exercise could indicate shin splints.

What Causes Shin Splints?

Shin splints occur when repetitive stress on the shinbone and surrounding muscles leads to inflammation. Common causes include:

• Overuse: Running or jumping excessively without proper rest.
• Poor Footwear: Shoes without adequate support.
• Flat Feet or High Arches: These foot structures can place extra strain on the shins.
• Hard Surfaces: Exercising on hard or uneven surfaces.
• Sudden Activity Increases: A rapid increase in exercise intensity or duration.

10 Ways to Prevent Shin Splints

1. Warm Up Properly: Start every workout with gentle stretches and a proper warm-up.
2. Wear Supportive Shoes: Choose footwear designed for your activity with proper arch support.
3. Gradual Training: Increase workout intensity and duration gradually.
4. Strengthen Calf Muscles: Regular calf and lower leg exercises can reduce stress on the shinbone.
5. Improve Running Form: Ensure correct posture and stride length while running.
6. Use Orthotics: Custom insoles can support your foot structure and reduce strain.
7. Alternate Activities: Incorporate low-impact exercises like swimming or cycling.
8. Rest Between Workouts: Give your body time to recover.
9. Stretch Regularly: Focus on stretching your calves, Achilles tendon, and shin muscles.
10. Avoid Hard Surfaces: Train on softer surfaces like grass or treadmills.

How a Podiatrist Can Help

If shin splints persist, seeing a podiatrist is essential. At Bucks Foot Clinic, our podiatrists can:

• Diagnose the Cause: Identify any underlying foot problems like flat feet or improper gait.
• Provide Custom Treatments: Offer orthotics or recommend footwear to reduce strain.
• Relieve Pain: Use therapies, and work with our sports massage therapists and shockwave treatments to reduce inflammation.
• Prevent Recurrence: Provide personalised exercise plans and advice to prevent future issues.

Why Choose Bucks Foot Clinic?

At Bucks Foot Clinic, our expert podiatrists are experienced in treating shin splints and related issues. We combine cutting-edge techniques with personalised care to ensure effective, long-lasting results. Our treatments not only ease pain but also prevent recurrence, helping you stay active and pain-free.

Home Treatments for Shin Splints

If you want to try relieving shin splints at home, consider the following:

1. Rest: Avoid activities that cause pain to allow your shins to recover.
2. Ice Therapy: Apply ice packs to your shins for 15–20 minutes, several times a day.
3. Compression: Use compression bandages to reduce swelling.
4. Elevation: Keep your legs raised to minimise swelling and discomfort.
5. Over-the-Counter Pain Relievers: Take paracetamol or ibuprofen to manage pain and inflammation.

Why Wait? Get Expert Care Today!

Don’t let fungal nails or athlete’s foot hold you back. Bucks Foot Clinic offers expert diagnosis and treatment to restore your foot health.
Contact us now to book an appointment at one of our South Bucks locations!

Book your appointment today and step into a pain-free future!

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