Medial tibial stress syndrome (MTSS)

1. Origin of Medial Tibial Stress Syndrome (Shin Splints)
Medial tibial stress syndrome (commonly called shin splints) is an overuse injury caused by repeated pulling and impact on the inner calf muscles and periosteum. Common causes include sudden increases in mileage or intensity, prolonged training on hard surfaces, shoes with poor cushioning or support, tight calf muscles, or poor foot stability. In short, the bone and its attached tissues cannot adapt quickly enough to training loads, producing warning signals.

2. Warning Signs: How Does It Appear? Typical sensations include:

• Diffuse soreness or tenderness along the lower inner shin

• Pain more noticeable before or early in a run, easing slightly after warming up

• Increased tenderness after running or the next day

• Pain is spread across a line or area, not just a single point If ignored, pain may appear earlier and interfere with training.

3. Prevention Before Exercise Key points: Reduce stress, Relax, Progress gradually.

• Relax calves: Use foam rolling or massage on the back and inner calves before running to reduce pulling stress on the tibia.

• Strengthen & activate: Do calf raises and ankle stability exercises to prepare the lower leg and foot.

• Control training load: Avoid sudden mileage or intensity spikes; adjust training and footwear when surfaces are too hard.

Summary: This isn’t just soreness—it’s your body warning that “load increased too fast.” Slow down to prevent worsening.