Shin splints, a common injury in runners, occurs when tendons and muscles in the lower leg become overworked or inflamed and pull on the tibia bone along the shin. Foot problems and irregular foot movement during running can cause or exacerbate shin splints. Other irregularities in your running form can also put you at greater risk for developing shin splints.
Feet
Flat feet make you more susceptible to over-pronation, in which your feet and ankles roll inward each time your feet hit the ground as you run. This inward-rolling motion puts stress on your lower leg muscles, which will then begin to pull on the tibia bone, causing shin splints. If you have high or rigid arches, your feet may roll out as they hit the ground. Good footwear can help correct these problems. Consult a podiatrist for specialized shoes or inserts to correct these problems and reduce the stress on your legs.
Landing
Landing on the balls of your feet or with your tows pointed outward can also put added stress on your lower leg muscles and your shins. As you practice running, focus on landing with the middle of your feet rather than the heels or the balls of your feet. Try to maintain an upright posture with your abdominal muscles engaged, rather than leaning excessively in one direction. Running with an extreme forward or backward lean can increase your risk of shin splints, according to the Stretching Institute.
Other Causes
Several other factors can contribute to shin splints in addition to foot and form problems. Inflexible muscles become overworked more easily than loose, flexible ones, causing shin splints more quickly. Running with stiff, tight muscles puts you at greater risk of injury. Running long distances on concrete or on a slanted or tilted surface can also cause shin splints, as can running in worn-out or ill-fitting shoes.
Prevention/Solution
You can reduce your risk of shin splints with certain precautionary measures. Replace shoes regularly. Runners should get a new pair of shoes after every 350 to 500 miles, according to MayoClinic.com. Make sure your shoes fit you properly and support your arches. Alternate running and other high-impact exercises with lower-impact swimming or biking workouts. Perform strength-training exercises on at least two days a week to strengthen the muscles in your lower legs. Stretch before and after exercise to keep the muscles flexible.
Recovery
If you feel pain in your shins, stop running and rest your legs. Avoid high-impact workouts for about two days, and return to running gradually. While you let your shins heal, stay fit with non-impact exercise such as swimming or exercising on a stationary bike. You can help your shins to heal by icing them for 15 minutes at a time several times a day. To reduce swelling, keep your shins elevated at night. Over-the-counter pain medication can help relieve the pain of shin splints.
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