As a young dancer, your legs are your foundation, propelling you through jumps, pirouettes, and every graceful movement. But what happens when that foundation is challenged by pain? One common issue dancers face is shin splints, medically known as medial tibial stress syndrome (MTSS). This overuse injury can side-line even the most dedicated dancer. Here’s what you need to know to prevent, manage, and recover from shin splints while keeping your dance career on pointe.
What Are Shin Splints?
Shin splints refer to pain along the shinbone (tibia), caused by inflammation in the tissues connecting muscles to the bone. Dancers, runners, and athletes who perform repetitive, high-impact activities are particularly at risk. Common symptoms include:
A dull ache or tenderness along the inner edge of the shinbone.
Pain that begins during or after exercise and may worsen over time.
Swelling or mild bruising in severe cases.
Why Do Dancers Get Shin Splints?
Several factors can lead to shin splints, especially in dancers:
Overtraining: Sudden increases in rehearsal intensity or duration can overwork the muscles and bones.
Poor Footwear: Improper or worn-out shoes fail to absorb shock, increasing the impact on your legs.
Biomechanical Issues: Flat feet, overpronation, or weak supporting muscles can contribute.
Training Surfaces: Hard or uneven floors amplify the strain on your legs.
Preventing Shin Splints
Here are the 5 key steps to reduce your risk of developing Shin Splints:
Gradual Progression: Avoid sudden increases in training intensity. This can happen around competition or performance time, or when coming back from holidays. Allow your body to adapt to higher demands.
Strength and Flexibility Training: Strengthen your calves, tibialis anterior, and surrounding muscles. Stretch your calves and hamstrings regularly to maintain flexibility.
Warm-Up and Cool-Down: Prioritise dynamic warm-ups and cool-down stretches before and after dancing.
Check your alignment and technique: Poor alignment especially on take off or landing from a jump can increase the pressure on the tibialis and calf muscles. If you need help, ask a dance physio or exercise physiologist to assess you.
Flooring: Make sure you are not dancing on hard surfaces with no give such as concrete - especially with ballet flats or unsupportive shoes. Talk to your teachers if you are concerned about the quality and safety of the floor you are dancing on.
So what if it's too late and I've developed Shin Splints?
Managing Shin Splints
If you’re already experiencing shin pain, don’t ignore it! Take it from me - this is the worst thing you can do.
Rest and recovery are key until you Seek Professional Help. Consult a physiotherapist to help you manage the pain in the acute phase and engage an exercise physiologist to address muscle imbalances or biomechanical issues while you are rehabilitating.
Stretching vs. Strengthening: Which Works Best?
A recent study compared the effectiveness of stretching and strengthening exercises for shin splints. While both approaches reduced pain, stretching exercises, such as calf and tibialis anterior stretches, had a significantly greater impact on reducing symptoms. Incorporating these stretches into your routine could be a game-changer for both prevention and recovery.
Returning to Dance
Before you resume full training, ensure you’re pain-free for at least two weeks. I know it's hard, but there are other exercises and dance steps you can continue to work on as you rehabilitate. Start with shorter, lower-intensity sessions, gradually increasing as tolerated. Listen to your body—pain is your cue to pause and reassess. Be guided by your exercise physiologist or physio and follow the 5 key steps listed above to increase your chances of returning without a repeat of your symptoms.
Final Thoughts
Shin splints don’t have to steal the spotlight from your dancing dreams. By understanding the risk factors, embracing prevention strategies, and knowing when to rest, you can protect your legs and keep performing at your best. Remember, taking care of your body today ensures a stronger, healthier future on stage!
Have you had shin splints before or do you want to discuss your risk of developing shin splints further? Click below to book in a FREE 15min consultation with me so I can assess your risk factors and outline a plan to reduce your risk.
References
Bhusari, N., & Deshmukh, M. (2023). Shin Splint: A Review. Cureus, 15(1), e33905. DOI: 10.7759/cureus.33905.
Pavithra, M., Ramana, K., Suganthirababu, P., Kumaresan, A., Srinivasan, V., Ganesh, A., & Rajesh, G. (2022). Comparative Study of Stretching Versus Strengthening Exercise for Anterior Shin Splint. European Journal of Molecular & Clinical Medicine, 9(8).
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