Pain can sideline you and athletes suffer certain injuries more frequently. Shin splints and stress fractures are two of the most frequent reasons for landing on the dreaded disabled list.
What causes these common injuries? How are they similar and different and how do doctors treat each? Better yet, how can you prevent them?
Here’s what you need to know about shin splints and stress fractures to increase your chances of staying in the game.
What Is a Shin Splint? A Stress Fracture?
A shin splint is also called medial tibial stress syndrome or MTSS, which occurs frequently in athletes and soldiers. It’s a type of overuse injury involving inflammation to the tissues along your lower leg bone that comes from walking or running long distances — including sprints up and down a soccer field.
What’s the Difference Between Shin Splints and Stress Fractures?
Conversely, a stress fracture refers to a very small crack or group of cracks appearing in the bone itself. It is also an overuse injury that occurs when your bones can no longer absorb the shock of your activities.
Symptoms of Shin Splints and Stress Fractures
Shin splints and stress fractures cause lower leg pain that often worsens during or immediately after exercise. The area may feel inflamed and tight, show mild swelling or be tender to the touch.
According to Dr. Laura Goldberg, MD, a pediatric sports medicine specialist at UH Sports Medicine, stress fracture pain typically worsens with exercise but remains confined to a small area. Conversely, shin splints improve after warm-up but may radiate to a broader area at rest. However, only a medical exam can pinpoint your precise pain cause.
How Do Doctors Diagnose Shin Splints and Stress Fractures?
Doctors use a physical examination to diagnose stress fractures and shin splints. Tiny cracks in the bone often don’t show on X-rays, although your physician may order an MRI to get a closer look at your leg’s insides.
What Are the Treatments for Shin Splints and Stress Fractures?
Fortunately for those who struggle with health care costs, you can treat many shin splints and stress fractures at home using the RICE formula. RICE stands for:
- Rest: A few days off exercise or switching to low-impact activities like swimming or yoga.
- Ice: Cold eases pain.
- Compression: A tight pair of socks supports blood vessels, ensuring your tissues get the oxygen and nutrient supplies necessary for healing.
- Elevation: Raising your legs nearer to your heart level.
Rarely, stress fractures may require surgery. Such procedures generally take place on an outpatient basis, using conscious sedation so that you can return to your daily activities more quickly. However, you’ll still need to follow after-care instructions, such as avoiding alcohol immediately after your procedure. You must also adhere to your doctor’s guidelines for rest and physical therapy.
How Can You Prevent Shin Splints and Stress Fractures?
Prevention is ultimately the best cure. Follow these tips to stay in the game and avoid stress fractures and shin splints:
- Wear supportive shoes that fit you properly when exercising.
- Vary your exercise intensity, following hard or hilly run days with low-impact activities like swimming or biking on alternating days.
- Start slowly and follow the 10% rule — only increase intensity by 10% per week. For example, if you ran 5 miles last week, stick to 5.5 miles this week.
- Avoid pushing through pain and rest if you feel lower leg discomfort.
- Choose softer workout surfaces. Asphalt is softer than sidewalk, and a cushioned track or treadmill is even better.
Shin Splints and Stress Fractures
Shin splints and stress fractures can sideline you. Although these conditions are common in athletic folks, they can be easy to prevent and treat.
Follow this simple guide to avoid shin splints and stress fractures and stay in the game.