Shin Pain

There are many contributors to shin pain, and a good practitioner will consider them all before commencing treatment. Typically in runners it’s the result of a sudden increase in training, a change of training surfaces or shoes. This can cause or highlight impaired calf muscle function, poor movement of the hip, knee, ankles joints and pronated feet.

Symptoms of shin pain commonly progresses in the following order, but it is possible to have all three signs at once:

• Inflamed calf muscles - pulling at their bony attachments at the inner part of the shin. Pain is generalised along the length of the shin, increasing with exercise and decreasing with stretching.
• Stress  Fractures – the connective tissue that attaches the calf muscles to the shin bone is much stronger than the bone itself, so it simply pulls at the bone until it develops stress fractures. Pain is sharp and localised to the inner part of the shin.  It’s usually constant and worse with activity.
• Compartment Syndrome – the muscles in your lower legs are individually wrapped in connective tissue, creating compartments.  When calf muscles are overused they become inflamed and swell into this restricted space, putting pressure on nerves and blood vessels. Symptoms may include numbness, weakness and a loss of pulses in the lower leg.

 
It’s important your therapist addresses the cause of shin pain, rather than just treat the symptoms.  Expect treatment to include connective tissue release, specific muscle work, home care and exercise prescription.  If you are suffering from shin pain or know someone that is, share this information with them or book a session with us to get it sorted.

Vitality TipsCaring for Shin Pain 
Rest
Initial rest from aggravating activates until the pain eases.  In the case of stress fractures this can take 4-8 weeks. 

​Ice Cupping
¾ fill a polystyrene cup with water and freeze.  Peel the cup back, starting at the top, until the ice is exposed and massage your shin for about 10mins per shin, up to four times a day.  Peel more of the cup away as the ice melts.

Cross Training
After working so hard to build your fitness for an event, it’s disheartening to think it may be lost.  Cross training with stationary cycling or swimming are an excellent way to maintain fitness. ​