Medial tibial stress syndrome (MTSS), also known as shin splints, is a common overuse injury that causes pain along the inner edge of the shinbone. It's typically felt in the lower two-thirds of the tibia and is often described as a dull ache or throbbing sensation. So, if you're a fan of running, jumping, or busting out some dance moves, watch out for this uninvited guest.
Several factors can contribute to the development of MTSS, including:
Sudden increases in training intensity or duration: This can overload the muscles and tendons attached to the shinbone, leading to inflammation.
Improper footwear: Shoes that don't provide enough support or cushioning can increase stress on the shinbone.
Biomechanical factors: Abnormalities in foot and ankle alignment, such as flat feet or overpronation, can put extra strain on the shinbone.
Muscle weakness or imbalance: Weak or imbalanced muscles in the legs can make the shinbone more susceptible to injury.
Preventing shin splints involves adopting a proactive approach that focuses on proper conditioning, footwear, and biomechanics. First things first, don't go from zero to a hundred too quickly. Gradually ramp up your workout intensity to let those muscles and tendons get used to the action. Ensuring proper footwear with adequate arch support and shock absorption is crucial, as ill-fitting shoes can contribute to the development of shin splints. Mix things up a bit with cross-training, like swapping a run for a swim or bike ride to give your shins a break. Don't forget to stretch those calf muscles and throw in some strengthening exercises to keep everything balanced. Shin splints might sound like a bummer, but with a little preventative action, you can keep them at bay and keep on moving pain-free. If you are unsure what exercises you need to do, you can find a physio near you for shin splints.
