The primary function of the tibia is to accept and distribute weight across the knee and to the ankle. The tibia’s articulations with the relatively non-weight bearing fibula serve to maintain alignment of the tibia.

The tarsals correspond to the carpal bones of the upper limb. In humans the tarsals, in combination with the metatarsal bones, form a longitudinal arch in the foot—a shape well adapted for carrying and transferring weight in bipedal locomotion.

The lower leg is made up by two bones – the tibia and fibula. The fibula’s role is to act as an attachment for muscles, as well as providing stability of the ankle joint.

The tibia rotates internally during the open chain movements (swing phase) and externally during closed chain movements (stance phase). External rotation occurs during the terminal degrees of knee extension and results in tightening of both cruciate ligaments, which locks the knee.

The tibia is the larger of the two bones. It supports most of your weight and is an important part of both the knee joint and ankle joint. The tibia is the larger bone in your lower leg. Tibial shaft fractures occur along the length of the bone.

Shinbone: The larger of the two bones in the lower leg (the smaller one being the fibula). The shinbone is anatomically known as the tibia. It is thought that “tibia” refers to both the bone and the musical instrument because flutes were once fashioned from the tibia (of animals). …

While most tibial fractures will heal without complication, there are risks of both surgical and nonsurgical treatment of these injuries. Risks associated with surgery include infection, wound healing problems, nonunion of the fracture, and malalignment of the extremity.

The tibia and fibula are the two long bones in the lower leg. They connect the knee and ankle, but they are separate bones. The tibia is the shinbone, the larger of the two bones in the lower leg. The top of the tibia connects to the knee joint and the bottom connects to the ankle joint.

How Are They Treated?

• Rest your body. It needs time to heal.
• Ice your shin to ease pain and swelling. Do it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
• Use insoles or orthotics for your shoes.
• Take anti-inflammatory painkillers, if you need them.

You don’t need to stop running completely with shin splints, as long as you stop when the pain starts. Instead, just cut back on how much you run. Run about half as often as you did before, and walk more instead. Wear compression socks or compression wraps, or apply kinesiology tape to prevent pain while running.

Therefore, the most effective strengthening exercises for strengthening your shins and preventing shin splints are going to be calf raises and hip abductor strengthening exercises.

8 Tips to Prevent Shin Splints

1. Stretch your calves and hamstrings.
2. Avoid sudden increases in physical activity.
3. Exercise on softer surfaces when possible.
4. Strengthen your foot and the arch of your foot.
5. Strengthen your hip muscles.
6. Buy new athletic shoes that are right for you.
7. Stay at a healthy body weight.

Shin splints are caused by repetitive stress on the shinbone and the connective tissues that attach your muscles to the bone.

Shin splints (medial tibial stress syndrome) is an inflammation of the muscles, tendons, and bone tissue around your tibia. Pain typically occurs along the inner border of the tibia, where muscles attach to the bone. Shin splint pain most often occurs on the inside edge of your tibia (shinbone).

Rest, ice, compression, elevation (RICE) method

1. Rest. Rest from all activities that cause you pain, swelling, or discomfort.
2. Ice. Place ice packs on your shins for 15 to 20 minutes at a time.
3. Compression. Try wearing a calf compression sleeve to help reduce inflammation around your shins.
4. Elevation.

Shin splints often go away once the legs have had time to heal, usually in three to four weeks. Most people can resume an exercise program after their legs have healed.

Since the muscles generally associated with shin splints are deep muscles of the lower leg, remedial massage, myotherapy or deep tissue massage is recommended over foam rolling or static stretching as therapists are able to more effectively isolate and reach the deeper muscles.

So what’s better – ice or heat for shin splints? When dealing with this injury, ice and cold therapy is the only way to go! While heat can exacerbate inflammation, icing your shins several times a day can help to noticeably reduce pain and swelling.

Point your foot up (10 reps), in (10 reps) and out (10 reps). Perform three sets twice a day. Massage your shins with an ice cup for 15 minutes after running and performing your exercises. It is important to make sure that you don’t have a stress fracture, especially if symptoms worsen.