Shin splints is the common name for pain along the front of the shin bone. In most cases, this pain is caused by inflammation of the periosteum (periostitis). Find information about other sports injuries at Injuries Main.
Description: Shin Splints & Periostitis
As mentioned above, “shin splints” refers to pain in the front of the lower leg. In most cases, shin splints are caused by inflammation of the periosteum.
This is why the actual diagnosis in most cases would be “periostitis”.
The periosteum is a thin sheath surrounding the bone, like a protective layer of skin. Traction forces from the lower leg muscles can cause inflammation of the periosteum of the shin bone (tibia).
Symptoms: Shin Splints & Periostitis
- Pain and tightness on the inside front of the shin bone. It can feel like there is not enough space for the bone.
- Occasional swelling
- Bumps on the front of the shin (advanced periostitis)
- Pain when stretching the front of the lower leg
- The front inside of the shin can become slightly red due to inflammation
Who is Susceptible: Shin Splints & Periostitis
- People with tight calf muscles or poor flexibility in the calves or hamstrings
- Athletes who sprint and jump on hard surfaces (e.g., concrete) frequently
- Athletes with imbalanced muscle proportions. For example, people who train the calves extensively but have very weak tibialis anterior muscles (thin muscles on the front of the shin responsible for lifting the ankle/toes)
Treatment: Shin Splints & Periostitis
- Consult your doctor
- Rest as soon as possible
- Cold therapy to reduce pain and inflammation. Apply ice after training or whenever the shin hurts
- Shock-absorbing insoles (e.g., silicone heel pads)
- Heat retainers before and during exercise to increase blood flow
- Exercise the leg muscles, especially the tibialis anterior. Example exercise:
- Sit and extend your legs in front of you
- Pull your toes toward your body to contract the tibialis
- Extend your ankles while holding the contraction for one second
- Do up to 50 repetitions, 3–5 sets per day
- Stretch both sides of the lower leg (not just calves)
- Consult your doctor before starting these exercises
Trainer Advice: Shin Splints & Periostitis
- Train your tibialis anterior regularly, even if you don’t have shin pain
- Avoid sprinting and jumping on concrete
- Stretch your legs daily
Related Topics: Shin Splints & Periostitis
- Jumper’s Knee
- Sprained Ankle
- Plantar Fasciitis
Videos: Shin Splints & Periostitis
