What are shin splints?
Shin splints, or medial tibial stress syndrome, occur when excessive strain causes inflammation in the muscles, tendons, and bone tissue along the shinbone (tibia). This overuse injury is common in runners, footballers, netball and basketball players, and those who suddenly increase their physical activity levels.
Common causes and risk factors:
- Sudden increase in activity – Training harder or longer without proper progression.
- High-impact sports – Running, jumping, or sports involving repetitive lower limb stress.
- Improper footwear – Worn-out, unsupportive, or ill-fitting shoes.
- Flat feet or overpronation – Poor foot biomechanics increase tibial stress.
- Running on hard surfaces – Concrete and asphalt amplify impact forces.
- Muscle tightness and weakness – Calf and shin muscle imbalances contribute to pain.
Signs and symptoms of shin splints:
- Sharp, stabbing pain along the inside of the shinbone.
- Aching pain after exercise that lingers into the next day.
- Tenderness, swelling, or slight redness along the shin.
- Pain that worsens with activity but eases with rest.
- Feeling like you’re walking on bruised shins.
