Medial Tibial Stress Syndrome (MTSS) or more commonly, shin splints, is a problem many recreational runners and even professional athletes suffer from. It is characterised by a dull pain along the edge of the tibia after exercise and is often very painful to touch and can even cause bruising to the skin, as I’ve experienced myself.
Why does it happen & what can be done?
Often, MTSS is caused by poor running technique which can be very hard to break. Tight hamstrings can also be an issue. They cause a compensatory dorsiflexion of the ankle, increasing the stresses on the lower leg during gait cycles. Studies have also found that people with high or low foot arches are twice as likely to suffer from MTSS, with hamstring and heel tightness also being a good predictor of shin splints. I suffered with Achilles Tendonitis from a young age, which could have foreseen my own MTSS problem.
Other causes of MTSS are:
- Muscle imbalances
- A more pronated foot type
- Inadequate foot-wear (Wrong type or old trainers)
The pain is often subdued with rest, only to return once training resumes. So what can be done to ease the pain?
Introducing a static stretching programme (see below) that focuses on the hamstrings, gastrocnemius, and soleus will help to alleviate the pain and result in their permanent elongation. Before performing any stretches, carry out an adequate warm-up to increase blood flow to the muscles and enhance nerve impulses. As jogging will most likely cause pain, try and warm up on a stationary bike.
Other Stretches and Therapy
Including dorsiflexion (toes towards knees), plantar flexion (toes toward the ground), inversion and eversion with lightweight therabands would also help. Ask your gym trainer for some help with these if you’re unsure.
Applying ice to painful areas will also help to reduce inflammation and can be done a few times a day.
Hope this helps.
Happy training,
Sam B
Stretching Session – Hold for 30secs, rest 15secs – Do this 3 times
1. Supine self hamstring stretch
2.Hamstring stretch with partner
3. Gastrocnemius wall stretch
4. Elevated calf stretch
This stretching regime can also prevent the onset of MTSS in non-sufferers.
