Shin splints, or Medial Tibial Stress Syndrome, is an injury that affects many dancers. It causes discomfort and pain in dancers of all levels. By understanding the condition, you can help prevent it, or recognize the symptoms early on so that the dancer can get prompt treatment.

Shin splint prevention. There are a number of situations that can cause a dancer to become a shin splint sufferer, and many can be prevented:

1.     Dancing on uneven or hard surfaces with no air space underneath is a very common cause and is why it is so important for dancers to train in a studio where there is a correctly laid dance floor.

2.     Weak muscles in the front of the leg and stronger muscles in the back of the leg can contribute to shin splints, so it is important to make sure that your students’ muscle development is well balanced in the front and back of the leg.

3.     Pronation inwards of the foot which causes the arch to flatten out has been found to affect the shins or tibia and surrounding muscles and tendons.

4.     Training too hard too soon is a factor because muscles that fatigue quickly lose their ability to absorb shock and therefore more stress is placed on the bones.

5.     Incorrectly fitting or inappropriate shoes.

6.     Excessive jumping or leaping without using correct technique.

Symptoms. These signs are clues that shin splits may be a problem:

1.     Tenderness over the inside shin area. It may start as a dull ache and progress to a sharp pain.

2.     Lower leg swelling or redness.

3.     Pain starts with activity and then may disappear and return after finishing activity. If left unattended pain can last for longer periods of time.

4.     You may notice a bump on the lower leg.

5.     Pain when you point your toes.

Diagnosis. Dancers should have their legs and feet examined by a doctor or podiatrist. The pain is generally located just above the ankle on the inside and manifests itself vertically running up the leg whereas a stress fracture has pain running horizontally. Your feet should be examined to see if your foot type is contributing to your shin splints. If the diagnosis is still unclear, an MRI will show whether you have shin splints or a stress fracture.

Treatment. Carefully following doctor’s orders will aid in recovery. Typically treatment involves these steps:

1.     Rest the area.

2.     Apply ice to reduce inflammation; massage with ice.

3.     Take prescribed anti-inflammatory agents.

4.     Possibly purchase arch supports.

5.     Wear appropriate shoes. Clogs made of a hard material provide the best support and should be a must for every dancer.

6.     Tape or brace the area.

7.     Sports massage.

8.     Physical therapy.

9.     Strengthening of lower leg muscles.

Strengthening exercises. Once your student gets a medical OK, here are exercises to strengthen their muscles:

1.     Seated calf stretch: Sit on floor with legs straight in front of you. Place resistance band around both feet, making sure that little toes are inside band. Flex feet slowly and hold, then point feet and hold. Do 3 sets of 10.

2.     Seated bent knee calf stretch: Sitting on a bench, place resistance band around feet, flex feet and hold position for 10 counts, point feet and hold for 10 counts. Do 3 sets of 10.

3.     Standing rises: Slowly rise onto demi pointe and slowly lower, keeping heels tight together. Do 3 sets of 10.

4.     Walking on toes: Rise up onto demi pointe. Keeping knees straight and feet parallel, walk a short distance. Repeat with toes turned inward and then outward.

5.     Walking on heels: Standing up with feet parallel, lift toes off the ground so that that you are balancing on your heels. Do 3 sets of 10. Now go up on heels with feet parallel and walk a short distance. Repeat turning toes inward and then outward.

6.     Heel drops: Stand on a step and slowly lower the heels (brace the walls for balance). Hold the stretch for a count of 10. Repeat 10 times.

7.     Straight and bent knee calf stretches: Stand facing a wall or holding onto a barre. Keeping knees straight, take one leg back, keeping heel on the floor and both legs parallel. Hold stretch for 30 seconds. Repeat with front leg bent.

The more we understand the typical injuries that our students may get, the more we will be able to help them become stronger in their weak areas. If they do become injured, we will be able to direct them correctly to recover as soon as possible.