Shin splints, also known as medial tibial stress syndrome, are a common overuse injury that causes pain along the inner edge of the shinbone (tibia). They often affect runners, dancers, military recruits, and athletes who engage in repetitive impact activities. If left untreated, shin splints can become a chronic and painful issue, interfering with daily activities and athletic performance. Fortunately, with proper treatment and preventive strategies — including the use of foot orthotics — most people recover fully.

Understanding Shin Splints

Shin splints occur when there is inflammation of the muscles, tendons, and bone tissue around the tibia. This inflammation is usually the result of repetitive stress, often due to sudden increases in physical activity, improper footwear, flat feet, or improper running mechanics. People with biomechanical imbalances, such as overpronation (where the foot rolls inward excessively), are particularly at risk.

Symptoms of Shin Splints

  • A dull, aching pain along the inner part of the lower leg

  • Pain that worsens with activity and improves with rest

  • Mild swelling in the lower leg

  • Tenderness or soreness along the shinbone

Effective Treatment for Shin Splints

If you’re dealing with shin splints, the key is to reduce the inflammation, promote healing, and address the root cause to prevent recurrence. Here’s how:

1. Rest and Activity Modification

The first step in treating shin splints is to reduce or stop the activity that’s causing the pain. This doesn’t necessarily mean complete rest, but switching to low-impact exercises like swimming, cycling, or using an elliptical machine can help reduce stress on the shins.

2. Ice Therapy

Applying ice to the affected area for 15–20 minutes several times a day can help reduce inflammation and relieve pain. Always use a towel or cloth between the ice and your skin to prevent frostbite.

3. Stretching and Strengthening Exercises

Tight calf muscles and weak shin muscles can contribute to shin splints. Gentle stretching of the calves and strengthening exercises for the lower legs can help correct imbalances and support better movement mechanics.

4. Proper Footwear

Wearing supportive shoes that provide proper cushioning and arch support is essential. Avoid worn-out sneakers, and make sure your shoes are appropriate for your foot type and activity level.

5. Gradual Training Increases

Avoid sudden increases in the intensity, duration, or frequency of your workouts. A gradual approach allows your body to adapt to increased stress without injury.

6. Massage and Manual Therapy

Manual therapy, including massage and techniques performed by a chiropractor or physical therapist, can help relieve tension in the muscles around the shin and improve circulation for faster healing.

How Foot Orthotics Can Help Treat Shin Splints

While rest and rehabilitation are crucial, addressing the underlying biomechanical issues is key to long-term relief. This is where custom foot orthotics can make a big difference.

1. Correcting Overpronation

One of the most common contributors to shin splints is overpronation. This is when the foot rolls inward excessively during walking or running, which places added stress on the lower leg muscles. Custom orthotics are designed to correct this issue by stabilizing the foot and promoting proper alignment.

2. Supporting the Arch

Flat feet or collapsed arches can increase strain on the tibia and surrounding structures. Foot orthotics provide support to the arch, redistributing pressure evenly across the foot and reducing stress on the shin.

3. Shock Absorption

Repetitive impact during activities like running can lead to shin splints. High-quality orthotics with built-in cushioning can absorb shock more effectively than standard insoles, reducing the load on the lower leg.

4. Improved Biomechanics

Custom orthotics help align the foot, ankle, and knee correctly, improving overall biomechanics. This promotes more efficient movement and reduces the likelihood of stress-related injuries, including shin splints.

5. Prevention of Recurrence

Once healed, people who’ve experienced shin splints are at a higher risk of developing them again. Wearing orthotics can help prevent recurrence by maintaining proper foot mechanics during activity.

When to See a Professional

If shin splint pain persists despite self-care measures, it’s important to consult a healthcare professional. Your Vancouver chiropractor can assess your movement patterns, identify contributing factors, and recommend a comprehensive treatment plan. They may also prescribe custom orthotics after a thorough gait analysis or foot scan.

Shin splints can be frustrating, but with the right approach, recovery is within reach. Rest, proper footwear, and a gradual return to activity are essential components of treatment. However, for lasting relief and prevention, correcting underlying biomechanical issues is key — and that’s where foot orthotics come in. By improving foot alignment, reducing stress, and promoting better movement patterns, orthotics can be a game-changer for anyone dealing with shin splints.

Article By: Dr. Zavosh, Chiropractor at Burrard Chiropractic and Foot Orthotics