Hey, track athletes! It’s that exciting time of year again—track season! You’re gearing up for races, working on your sprints, and pushing yourself to achieve new personal bests. But with all the running, jumping, and fast-paced movements, a common problem tends to pop up—shin splints.
Your coach might be asking, “What exactly are shin splints, and what can we do to prevent them in our athletes?” Well, we’ve got you covered! Let’s break it down so you can understand the causes of shin splints and how to keep yourself on the track without letting pain slow you down.
What Are Shin Splints?
Shin splints, also known as medial tibial stress syndrome (MTSS), are an overuse injury that causes pain along the shin (the front part of your lower leg). Whether you’re sprinting down the track, making quick turns, or increasing your mileage for the season, shin splints are a common issue that affects a lot of athletes.
The pain is usually felt along either the front (anterior) or inner (medial) side of the shin. Both types are caused by repetitive stress on the muscles, tendons, and bone tissue in your legs.
Why Do Shin Splints Happen?
There are a few reasons why shin splints are especially common during track season:
- Increased Training: As track season kicks off, athletes often ramp up their training, increasing the intensity or volume of running. This sudden spike in activity can put more stress on the muscles and bones in the lower legs, leading to shin splints.
- Growth Spurts: If you’re a teen athlete, you may be experiencing a growth spurt, which can affect your muscles and tendons. When your bones grow faster than your muscles can keep up, it creates extra tension and can lead to pain in the shins.
- Footwear: Poor or worn-out shoes can contribute to shin splints by not providing enough cushioning or support, especially during long runs on hard surfaces like the track or pavement.
- Hard Surfaces: Running on hard surfaces (like a concrete track) can increase the risk of shin splints, as there is less shock absorption compared to softer surfaces like grass.
- Biomechanical Issues: Some athletes may have issues like flat feet or poor running mechanics, which can lead to extra strain on the shins. If your feet don’t land properly, it can cause repetitive stress on the muscles and tendons along your shin.
Anterior Shin Splints vs. Medial Shin Splints
It’s important to understand that shin splints can affect different parts of your shin. There are two main types:
1. Anterior Shin Splints (Anterior Tibial Syndrome):
- Pain occurs along the front of the shin, usually in the outer part where the tibialis anterior muscle is located.
- Cause: Overuse of the tibialis anterior muscle, which helps lift your foot during running and jumping. This type of shin splint is often linked to activities that involve a lot of foot lifting or sudden changes in direction.
2. Medial Shin Splints (Medial Tibial Stress Syndrome):
- Pain is felt along the inner part of the shin, usually along the medial (inside) border of the tibia.
- Cause: Overuse of the posterior tibialis muscle and other tendons on the inside of the shin. This is more common in long-distance runners or those doing repetitive high-impact activities on hard surfaces.
What Can You Do to Prevent Shin Splints in Track Season?
As your coach may have asked, “What can we do to prevent shin splints in our athletes?” Well, there are several steps you can take to keep shin splints at bay and stay in the game all season long.
1. Gradually Increase Training Intensity
One of the main reasons for shin splints is suddenly increasing the intensity or duration of workouts. Start slow and build up gradually. Don’t jump into full-speed sprints or long runs without giving your body time to adjust to the new load. A steady increase in your training load can help prevent overuse injuries.
2. Rest and Recovery
Even though track season is all about pushing your limits, rest is just as important. Make sure you’re taking active rest days, allowing your muscles to recover. If you’re feeling soreness, don’t push through the pain—give your body time to heal.
3. Proper Footwear
Make sure you’re wearing well-cushioned, supportive shoes that are appropriate for your sport. Running shoes should have enough arch support and padding to absorb shock. If you have flat feet or overpronate, talk to a coach or specialist about custom insoles or orthotics.
4. Cross-Training
Mix up your workouts to reduce the repetitive stress on your legs. Consider incorporating activities like cycling or swimming into your routine to give your shins a break from the impact of running, while still improving your overall fitness.
5. Stretch and Strengthen
Strengthening the muscles around your shins and stretching them regularly is a great way to keep shin splints from cropping up. Focus on strengthening your calves, tibialis anterior, and posterior tibialis with exercises like calf raises and toe taps. Stretch your calves, hamstrings, and quads to keep your muscles flexible and reduce tension on your shins.
6. Run on Softer Surfaces
Whenever possible, try running on softer surfaces like grass or a synthetic track instead of concrete. Hard surfaces can increase the impact on your lower legs, leading to shin splints. If you have to run on harder surfaces, consider adding more recovery time between your sessions.
7. Listen to Your Body
The key to preventing any injury is listening to your body. If you start to feel pain along your shin during or after a workout, don’t ignore it. Rest, ice the area, and reduce your training intensity until you feel better. Early intervention is crucial for avoiding more serious injuries.
8. See a Physical Therapist
If you’re dealing with persistent shin pain, it’s a good idea to see a physical therapist. Physical therapy is a great way to ensure that you’re using your legs and feet correctly during activity. A physical therapist can evaluate your gait, running form, and muscle strength to identify any issues that might be contributing to your shin splints. They can guide you through personalized exercises to strengthen weak muscles, improve mobility, and correct improper mechanics—helping to prevent future injuries and ensure you’re ready to race!
In Summary
Shin splints are a common injury in track athletes, especially during the intensity of track season. They can be caused by a variety of factors, including overuse, poor footwear, and training on hard surfaces. The good news is that they are preventable with proper care and attention to your training routine. By gradually increasing training, wearing the right shoes, cross-training, and strengthening your legs, you can keep shin splints from becoming a season-ending injury. And if you’re struggling with persistent pain, don’t hesitate to consult a physical therapist who can help you use your legs more effectively and prevent further injury.
Stay healthy, stay strong, and enjoy your track season without the pain!
Sources:
- American Physical Therapy Association (APTA), Clinical Practice Guidelines for Medial Tibial Stress Syndrome (2020)
- National Athletic Trainers’ Association (NATA), Athletic Training Practice Standards (2020)
- https://www.massgeneralbrigham.org/en/about/newsroom/articles/shin-splints-prevention-treatment?utm_source=chatgpt.com
