"Shin splints" is the common term for a painful lower leg condition that is frequently encountered by running athletes. This is probably one of the most prevalent over-use injuries to runners. A 2007 study of a group of collegiate cross-country athletes documented an incidence of almost 40 percent of the athletes over the course of a season experiencing this type of leg pain. For most, the condition does not require specialized treatment and can be self-managed.
Activity Modification
Since shin splints are caused by repetitive stress or overuse, the most important ingredient in the treatment is to temporarily avoid the activity that relates to the specific repetitive stress--usually running. This can be especially difficult for an athlete. Reducing or eliminating running does not necessarily mean stopping training altogether. Cycling, swimming or jogging in a pool can be good substitute activities to maintain cardiovascular fitness during recovery.
As running is gradually resumed, it may be important to make sure that the shoes being worn are providing adequate cushioning. A change of shoes may be in order. Wearing a cushioned insole has also been shown to reduce the ground-reaction forces transferred from the foot to the leg. The use of cushioned insoles is supported by research published in the Journal of the American Podiatric Medical Association in 2008.
Ice
The application of cold packs or ice massage can be very helpful in reducing the pain and inflammation of shin splints. In his book, "Cryotherapy in Sport Injury Management," Kenneth Knight points out that ice can be helpful not only during the initial phase of the injury, but as a tool to help manage potential symptoms as activities are gradually resumed.
Cold packs should be placed on the painful area for 10-20 minutes at a time. A thin moist cloth should be used to avoid frost bite to the skin. With ice massage, an ice cube is applied directly to the skin, but is kept in motion over the painful region. Ice massage can be done for 5 to 10 minutes at a time.
Exercise
A factor in the development of shin splints may be an imbalance in the muscles of the lower leg. The calf muscles may be highly-developed and tight while the muscles that flex the foot and raise the toes may be weak. Stretching the calf muscles may be accomplished by standing on a step and lowering the heels off the edge of the step. Elastic tubing may be used to provide resistance while moving the foot and ankle from a pointed to a flexed position repeatedly in an effort to strengthen the shin muscles.
Compression Garments
Though there is little research on them, many athletes report that wearing compression stockings or compression sleeves on the lower legs provides some symptomatic relief for mild shin splints. Some feel that wearing these compression garments while running and training is a good preventive measure as well.
References
- "Journal of Orthopedic and Sports Physical Therapy"; Exercise-Related Leg Pain in Collegiate Cross-Country Athletes: Extrinsic and Intrinsic Risk Factors; M Reinking, T Austin, A Hayes; November 2007.
- Journal of the American Podiatric Medical Association
- "Cryotherapy in Sport Injury Management"; Kenneth L. Knight; 1995.
