(Official names -Tibial Periostitis, MTSS (Medial Tibial Stress Syndrome).

These are the names for the pathology causing pain on the inside of your shin bone. Patients who present with these symptoms are predominantly keen runners.

It usually begins very gradually with only minor symptoms but can become a very painful problem which limits function.

If you start to get symptoms, you need to take action immediately to prevent it becoming more serious and chronic.

If your symptoms are due to running you need to reduce the amount of running you do. Often downhill is worse than uphill and flat running. Shin splints are also most commonly associated with road running so it is better to try and run on any softer terrain. This often becomes more problematic as the nights draw in and you are forced to run on lit roads and the verges are just too precarious to run on. The camber of the roads and pavements can also be a relevant factor as it can push your foot into pronation (uneven weight distribution through your step) and overload the inside of your shin.

If your pain is really bad you should stop running and do some cross-training whilst the pain settles. It is common for the pain to only affect your running and not be a problem when cycling, rowing or cross-training etc. so don’t be disheartened, you can carry on exercising!

It’s really important you stretch your calves. This should be both calf muscles and this means doing the stretch with your knee straight and your knee bent. Holding the stretch for 30-60 seconds in a comfortable tension and repeating 2 -3 times.

After running you should ice the area. Either with an ice pack for 10 – 15 minutes (you must ensure that there is a wet cloth between the ice pack and your skin to stop ice burning) or ice cup massage for 2-3 minutes. If your problem is really severe, try icing 2-3 times throughout the day. Take care ice can burn!

You should also do some exercises to strengthen your hip and pelvis to help control any excessive rotation of your leg as this can be a significant cause of the problem.

We would also recommend you ensure you have good running shoes as they are so important with this type of problem. Visit your local specialist running shop or bring your shoes along to an appointment with Life Fit Physiotherapy and we can advise you on your choices.

Disclaimer: This information is not a substitute for medical advice and you should seek professional advice from a doctor, physiotherapist or other healthcare professional.