Common Mistakes to Avoid When Treating Shin Splints
Shin splints is a broad umbrella term, which can involve pain at the front or sides of the shins. Most commonly, it refers to pain along the inside of your shin bone, also known as medial tibial stress syndrome (MTSS). MTSS can sideline even the most seasoned athletes and active individuals.
While it’s common and treatable, how you manage shin splints plays a significant role in your recovery and future injury prevention.
There are many mistakes people make when addressing shin splints, unintentionally prolonging recovery or increasing the risk of recurrence. Below, we’ll explore the most common errors and explain how consulting a shin splints podiatrist can accelerate healing and keep you on track with your fitness goals.
Mistake 1: Ignoring Early Symptoms of Shin Splints
One of the most common missteps is dismissing the early signs of shin splints as minor aches or normal soreness from exercise. While it’s tempting to push through the discomfort, this approach can worsen the condition.
Why Early Treatment Is Essential
Early intervention is key to a faster recovery. Ignoring symptoms like tenderness, swelling, or a dull ache along the shin can lead to more severe pain and potentially chronic issues.
Common Signs to Look Out For
Pain at the start of physical activity that warms up through activity and returns after you stop.
Tenderness or mild swelling along the inner shin.
Discomfort when pressing on the shinbone.
If you notice these signs, seeking help from a podiatrist for shin splints can prevent further complications. A podiatrist can identify underlying causes such as improper foot mechanics and develop a personalised treatment plan.
Mistake 2: Continuing to Exercise Through the Pain
"Just push through it" might be a common mentality for athletes, but this mindset can do more harm than good when it comes to shin splints. Exercising through pain often exacerbates the condition, leading to prolonged recovery times.
Why Rest Is Crucial
Pain is your body’s way of signalling a problem. Continuing high-impact activities, such as running or jumping, without allowing adequate healing can worsen inflammation and potentially lead to stress fractures.
The Role of a Sports Podiatrist
A sports podiatrist can help you adjust your activity levels while treating the condition. They may recommend low-impact alternatives, like swimming or cycling, to maintain fitness without putting unnecessary strain on your shins. Rest, combined with guided exercises, ensures proper recovery.
Mistake 3: Not Using Proper Footwear for Shin Splints
Your choice of footwear plays a critical role in preventing and managing shin splints. Ill-fitting or worn-out shoes can exacerbate the problem, while the right shoes can provide support and cushioning to alleviate stress on your shins.
How Ill-Fitting Shoes Contribute to Shin Splints
Lack of arch support can lead to increased foot pronation, increasing contractile muscle activity of the muscles attaching on the shin bone.a
Shoes with inadequate cushioning fail to absorb ground reaction forces, which can increase stress on the shin bones .
Old or worn shoes lose their structure, offering less protection over time.
Tips for Choosing the Right Shoes
Look for comfortable and cushioned footwear with arch support and ample cushioning.
A short test jog in the shoes to make sure they are not overly loud or ‘slapping’ the ground too much is a useful test.
Shoes will lose their shock attenuation properties often within 12 months or 800-1000km of use.
Mistake 4: Relying Solely on Ice or Painkillers for Relief
Ice packs and over-the-counter painkillers are common go-to solutions for managing shin splint discomfort. While they provide temporary relief, they don’t address the root causes of the problem.
Limitations of Ice and Painkillers
Ice reduces inflammation temporarily but doesn’t fix underlying issues like poor biomechanics or muscle imbalances.
Painkillers mask symptoms, potentially leading to overexertion and worsening the condition.
The Role of Podiatric Care
A podiatrist can offer treatments that go beyond temporary relief. Addressing the underlying causes ensures long-term recovery and prevents recurrence.
Mistake 5: Failing to Incorporate Stretching and Strengthening Exercises
Neglecting targeted exercises is another common mistake. Stretching and strengthening the muscles in the lower leg, foot, and ankle are vital for both treating and preventing shin splints.
The Importance of Stretching and Strengthening
Stretching improves flexibility in key calf muscles such as the soleus which can decrease symptoms
Strengthening exercises build overall resilience in the muscles that support the shinbone, such as the soleus and tibialis posterior.
Example Exercises Recommended by Podiatrists
Bent knee calf stretches
Bent knee calf raises for strength
Banded ankle inversion for strength
A sports podiatrist can create a tailored exercise program to target your specific needs, ensuring you recover fully and build strength to prevent future injuries.
When to See a Podiatrist for Shin Splints
If shin splints persist despite rest and home care, or if they interfere with your daily activities, it’s time to consult a podiatrist. A professional can provide advanced treatments and guide you toward a full recovery.
Signs It’s Time to Consult a Podiatrist
Pain that doesn’t improve after a few days of rest.
Swelling or tenderness that worsens over time.
Difficulty participating in sports or physical activities.
How a Podiatrist Can Help
Accurate Diagnosis: Knowing exactly what diagnosis you are dealing with is the first step in structuring a tailored treatment program.
Custom Orthotics: A podiatrist can design orthotics to improve foot mechanics and reduce strain on your shins.
Footwear Guidance: Get expert advice on choosing the right shoes for your activity level and foot type.
Training Program guidance: Learn how to adjust your training regimen and avoid overuse injuries in the future.
Running form modification: Running is a skill, and adjusting the way your foot may strike the ground or the cadence of your steps can assist.
Visiting a shin splints podiatrist ensures a comprehensive approach to treatment and prevention, helping you return to your activities stronger and more confident.
Conclusion
Shin splints are a manageable condition when addressed early and with the right approach. By avoiding common mistakes like ignoring symptoms, exercising through pain, or relying solely on temporary relief methods, you can recover more effectively and prevent recurrence.
Seeking care from a podiatrist for shin splints or a sports podiatrist provides personalised solutions to address the root causes of your pain. If you’re in Albany Creek or the surrounding area, the team at My Family Podiatry are your local sports podiatrists in Albany Creek and can guide you toward lasting relief and a stronger foundation for future activities.
Don’t let shin splints slow you down—take action today and consult a specialist to get back on your feet with confidence.
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