Medial tibial stress syndrome
Medial tibial stress syndrome is also known as shin splints. Shin splints are defined as an inflammation of the attachment to the interosseous membrane. The interosseous membrane is a thick sheet of fascia between your two shinbones (tibia and fibula).
Causes of medial tibial stress syndrome are overtraining, or ramping up your training too quickly, running with poor running form, sports that are done on unstable surfaces, and old untreated ankle injuries and foot injuries.
Other factors that can be a predisposing factor for developing medial tibial stress syndrome can be the loss of the arch of the foot and ankle overpronation, which can cause over-stress on the shin.
Physiotherapy treatment of medial tibial stress syndrome includes:
cryotherapy for pain and swelling management.
sitting in a long sitting position and do toe pointing forward exercise and get a good stretch in the shin. Hold it for 10-15 seconds. You can increase the stretch with the help of something by pushing your feet. The second stretch is in a prone position to keep your toes in contact with the ground and get off the ground and only your toes and hand are on the floor. The third shin stretch is in sitting in the thunderbolt pose and placing your hand by the side, now rise up a little bit, you can do this stretch 3 times for 30 seconds.
Calf muscle stretch-
prop up your foot on something so you can move your heel easily. Take a strap/belt/towel/dog leash and put it around the ball of the foot, you want to relax your foot, and then pull it towards you, hold the stretch for 30 seconds and for 3 times.
Foam rolling of shin- place the foam roller under your leg just below the knee and roll downward all along that shin area.
Strengthening exercise- put a theraband around the ball of your foot, push your foot as far as you comfortably can, and control it back up. Start with 3 sets of 10 repetitions. The second strengthening exercise is doing dorsiflexion of the foot, for that, you have to anchor the theraband with something or have someone to hold on from the other side. And then pull your foot up towards you and then slowly come back down.
Toe drag exercise- place your toes downward onto the floor while standing, turn your foot in slightly, and then just drag forward, and that works those muscles right there that anterior tibialis muscles.
Heel & toe walking- walk 10-15 feet on your heel and toe each.
Eccentric muscle strengthening exercise.
Soft tissue mobilization.
TENS + US Combo therapy.
Strengthening of abdominal, gluteal, and hip muscles can improve running mechanics and prevent lower extremity overuse injuries.
Proprioceptive balance training- one leg standing, balance board/wobble board standing.
Get proper footwear for your activity.
Extracorporeal shockwave therapy.