The most common cause of pain in the back of your shin is shin splints, officially known as Medial Tibial Stress Syndrome (MTSS). This condition involves pain and tenderness that develops along or just behind the large bone in the lower leg (the tibia), typically after engaging in hard exercise, sports, or repetitive physical activity.
Understanding Medial Tibial Stress Syndrome (MTSS)
MTSS, or shin splints, is an overuse injury resulting from repetitive stress on the shin bone and the connective tissues that attach muscles to the bone. When you experience pain in the back or inner part of your shin, it's often due to inflammation or irritation of the muscles, tendons, and bone tissue where they connect to the tibia.
- Muscle Fatigue and Overload: When muscles in the lower leg, particularly those on the inner and back side of the shin (like the tibialis posterior), are overworked or fatigued, they can pull on their attachments to the tibia, leading to irritation.
- Bone Stress: Repeated impact from activities like running or jumping can place excessive stress on the tibia itself, leading to microscopic damage and inflammation in the bone, which can precede a stress fracture if not addressed.
Common Activities and Factors Contributing to Shin Splints
Shin splints frequently occur in individuals who suddenly increase the intensity, duration, or frequency of their physical activity, or those who participate in high-impact sports.
- High-Impact Sports: Activities like running, basketball, tennis, and dance are common culprits due to the repetitive pounding on hard surfaces.
- Improper Footwear: Worn-out shoes or footwear that lacks adequate support and cushioning can exacerbate the impact on the shins.
- Hard Surfaces: Exercising on unforgiving surfaces like concrete or asphalt increases stress on the lower legs.
- Poor Biomechanics: Issues such as flat feet (pronation), high arches, or weak hip and core muscles can alter gait and place undue stress on the lower legs.
- Rapid Increase in Training: A sudden jump in mileage for runners, or an abrupt increase in training volume, often overwhelms the body's ability to adapt.
Identifying Shin Splint Symptoms
Pain from shin splints typically presents as:
- Aching, throbbing, or tenderness along the inner or back edge of the shin bone.
- Pain that often worsens during or after exercise.
- Tenderness to the touch along the affected area.
- Pain that may initially subside during activity but returns afterward.
Symptom Type | Description |
---|---|
Pain Location | Along the inner or back edge of the shin bone (tibia). |
Pain Character | Dull ache, tenderness, or throbbing pain. |
Pain Onset | Typically during or after exercise, especially repetitive or high-impact activities. |
Tenderness | Specific points of tenderness when pressing along the lower leg bone. |
Aggravating Factors | Increased activity, running on hard surfaces, wearing unsupportive shoes. |
Managing and Preventing Shin Splint Pain
Addressing shin splints often involves a combination of rest, proper training adjustments, and supportive measures.
- Rest and Ice: Temporarily reduce or cease activities that cause pain. Apply ice to the affected area for 15-20 minutes several times a day to reduce inflammation.
- Gradual Return to Activity: When resuming activity, do so slowly, gradually increasing intensity and duration. The 10% rule is a good guideline, suggesting not increasing weekly mileage or activity by more than 10%.
- Proper Footwear: Wear supportive shoes that fit well and are appropriate for your activity. Consider orthotic inserts if you have arch issues. Replace athletic shoes every 300-500 miles or every 6 months.
- Strengthening and Stretching:
- Calf Stretches: Focus on stretching the calf muscles (gastrocnemius and soleus).
- Shin Muscle Strengthening: Exercises like "shin raises" or "toe taps" can strengthen the muscles that support the shin.
- Hip and Core Strengthening: Improve overall stability and reduce strain on the lower legs.
- Cross-Training: Incorporate low-impact activities like swimming or cycling to maintain fitness without exacerbating shin pain.
- Listen to Your Body: Do not push through pain. Persistent or worsening pain should prompt a consultation with a healthcare professional to rule out other conditions like stress fractures.