Shin splints, or medial tibial stress syndrome (MTSS), cause pain along the inner shinbone (tibia) due to inflammation of surrounding muscles, tendons, and bone tissue. They often result from overuse or repetitive stress, common in activities like running, jumping, and other high-impact sports, particularly with sudden increases in activity.
Factors Influencing Rest Period
The rest period for shin splints is individualized, as severity of pain and individual healing rates vary. Underlying causes, such as biomechanical irregularities like flat feet or improper footwear, can prolong recovery if not addressed. Listening to your body’s pain signals is important; pain that worsens with activity or persists at rest indicates a need for continued rest. General guidelines suggest rest from a few days to several weeks, or even 2 to 4 weeks of complete rest, with the duration depending on how the body responds and if the pain has subsided.
Supporting Recovery Beyond Rest
Beyond initial rest, several strategies can support the healing process. Applying ice to the affected shin for 15 to 20 minutes, three to four times a day, helps reduce swelling and pain. Compression bandages can provide support and minimize swelling, while elevating the leg promotes fluid drainage. Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can alleviate pain and inflammation.
Once pain subsides, gentle stretching and strengthening exercises are beneficial. Calf stretches and ankle rotations, including movements to strengthen the tibialis anterior muscle, can improve flexibility and support lower leg muscles, but only if they do not cause pain. Low-impact activities like swimming or cycling allow for maintaining cardiovascular fitness without stressing the shins, serving as effective cross-training options.
Preventing Recurrence and Safe Return to Activity
A gradual return to physical activity prevents recurrence. A common guideline is the “10% rule,” suggesting that weekly increases in activity intensity or duration should not exceed 10%. Proper footwear is important; supportive shoes with adequate cushioning and arch support help absorb shock and should be replaced regularly, typically every 300 to 500 miles for running shoes.
Training modifications, such as varying running surfaces and incorporating proper warm-ups and cool-downs, can reduce stress on the shins. Addressing biomechanics, including running form by aiming for a mid-foot strike and maintaining an upright posture, helps distribute impact forces more evenly. Continued focus on strength and flexibility, particularly for calf muscles and ankle mobility, contributes to long-term prevention. If pain persists, worsens, or if there’s suspicion of a more serious injury like a stress fracture, seeking professional medical advice from a doctor or physical therapist is advisable.