The repeated hard impact of your feet onto the ground or treadmill track when jogging can create problems for your muscles, tendons and bones if you don't treat them right. One such injury is called shin splints, which is a persistent sharp pain in or near your shin. Jogging does not always lead to shin splints, but if you do get them, recovery is straightforward.
Definition
The National Institutes of Health website, MedlinePlus, notes the term itself has no medical basis -- there isn't a type of injury specifically known as a splint that occurs in the shins. This injury is really a swelling in any of the tissues near the shin, either on top or to the side. Any time you place excessive stress on your legs you put yourself at risk for shin splints. However, shin splints can also occur after walking or playing a sport, so instead of just not jogging, prepare properly in order to reduce the chance you'll get them. Cushion your feet and legs with insole inserts in your shoes, and give yourself a chance to rest and recuperate. MedlinePlus advises that not letting your legs rest adequately is a factor in developing shin splints. Keep your leg muscles in good shape and adequately stretched before exercising; you want them to be able to handle whatever you do, and unhealthy, unused muscles aren't going to be able to withstand much.
How to Treat Them
Immediate treatment for shin splints uses the RICE formula -- rest, ice, compression and elevation. Rest the leg as much as possible. MedlinePlus notes you can still walk to take care of your regular daily routine. Keep your shin wrapped up in a bandage to compress the area and sit with it elevated on a pillow. When lying down, your shin should be higher than your chest. Recommendations for icing times vary, but in general, reduce the amount of time you place ice on the shin as the days go by, and don't keep it on for more than 20 minutes at a time. Ensure you place something between your skin and the ice.
Going Back to Jogging
Take it easy while you're recovering. If jogging is something you want to resume once the injury is healed, work out a plan with your doctor regarding recovery time and easing back into jogging. Be prepared to stay away from jogging for a time, gradually reintroducing your legs to the sport. Don't stay completely inactive, though. MayoClinic.com suggests doing low-impact activities to keep up your general level of fitness while you recover.
Cautions
Shin pain isn't always from shin splints. It's possible you actually have a stress fracture. These are small fractures resulting from overuse when the muscle isn't able to handle the added stress. The conditions that cause stress fractures are similar to those that cause shin splints. If you can't tell whether the pain you have is definitely from shin splints, or if your pain doesn't respond to the RICE treatment and pain medication, contact your doctor. You do not want to let a fracture go untreated and possibly become worse.
References
- Roland Jeffrey Physiotherapy Sports Clinic: Shin Splints
- MedlinePlus: Health Tip: What May Cause a Stress Fracture; Diana Kohnle; Jan. 2011
- MedlinePlus: Shin Splints
- Vaden Health Center: Aches and Pains, Strains and Sprains
- USC Health Magazine; Healthoughts; Alexis Bergen, Alicia Di Rado and Jon Nalick
- MayoClinic.com: Shin Splints: Treatments and Drugs; Dec. 2010
