If you experience pain or cramping along the front of your legs when running or playing sports, you may be having problems with shin splints. Shin splints are quite common with any sport that places physical demands on the legs, resulting in inflammation of the muscles, tendons, and periosteum.
Causes
Shin splints occur when both the shinbone and the connective tissue attached to the shinbone are overloaded by pressure. This can be the result of running down hill, running on an uneven surface, or not wearing the right kind of footwear. The shinbone, commonly known as the tibia, is one of the larger bones in your lower leg. Its location in the leg puts it in a prime location for bearing much of the stress of weight and gravity when you run.
Technique
Its important to watch your stride when running or jogging. Keeping the stride longer in the back and shorter in the front reduces pressure on the connective tissue around the shin bone. It's also important to try to keep your body level when walking or running, ensuring that you're not leaning forward, which can occur if you have a habit of looking down as you run.
Equipment
Shoes that have both a rigid heel and special arch support may help you avoid shin splints. Shoe inserts may help reduce your risks for developing shin splints while running or playing sports. You can also speak to a local podiatrist about special orthotic inserts to help prevent shin splints.
Conditioning
Conditioning and strengthening the connective tissue around the tibia may also help reduce your risk of developing shin splints. Strength training exercises, such as toe raises and leg presses, may help when performed on a regular basis with a gradual increase of weight.
