A common condition in runners and other athletes, shin splits may strike with debilitating pain along or behind the edge of the shinbone after physical activity. Vigorous exercise or sports can overload the muscles in the front and outer part of the shin to cause the condition. While rest is your best treatment, low-impact activities such as swimming can help you stay active as you recuperate to avoid a painful recurrence.
Symptoms
Shin splints are characterized by symptoms of tenderness or pain in the inner side and back of your shin. Symptoms may first occur during exercise, ease as your muscles warm up and recur after you stop exercising. You may also experience slight swelling in your lower leg or pain when you bend your toes or feet.
Causes
Shin splints account for up to 16 percent of injuries among runners, according to Stephen B. Thacker and colleagues in a January 2002 issue of "Medicine and Science in Sports and Exercise." Repetitive action such as running or standing for a long time can lead to overuse of your muscles, causing the condition. A sudden increase in the duration or intensity of physical activity such as running more often or longer distances, flat feet or improper footwear may also cause the condition.
Treatment
Though resting and avoiding exercises that may have caused the condition is the best option, your doctor may recommend low-impact exercises such as swimming. Swimming allows you to continue training or exercising without exacerbating your condition and re-injuring your leg. Additionally, your doctor may advise icing the affected area, taking nonsteroidal anti-inflammatory medication to reduce pain, using arch supports in your shoes to help reduce stress on your shins, and exercises to stretch and strengthen your muscles. Of course, rest is the best treatment.
Benefits of Swimming
Swimming is a form of aerobic exercise that is particularly beneficial for shin splints because the buoyancy of the water reduces stress on your bones, joints and muscles. The pressure of the water helps alleviate swelling while allowing you to work your leg muscles. If you are an athlete, swimming is also a good cross-training exercise. Your doctor may recommend swimming in the first four weeks following your injury to help you stay active and avoid re-injury.
Prevention
Perform stretching and strengthening exercises, including toes raises and lower-leg exercises, to help prevent a recurrence. Before and after exercising, always stretch to loosen muscles and reduce stress on your shins. Start your training or exercise program slowly. If you are a runner and plan to increase the intensity of your runs, do not increase the distance by more than 10 percent each week, advises Sports Injury Clinic. Avoid running on hard pavement, and wear good-quality shoes to support your foot. Also ensure to replace worn shoes on a regular basis.
Warning
If your condition does not improve after several weeks of rest, ice and other self-treatments, contact your doctor. If your shin is hot, the pain or swelling increases, or you develop a fever, seek immediate medical attention.
References
- "Medicine and Science in Sports and Exercise"; The Prevention of Shin Splints in Sports: A Systematic Review of Literature; Stephen B. Thacker, et al.; January 2002
- Sports Injury Clinic: Shin Splints
- Mayo Clinic: Shin Splints
- "Mayo Clinic Family Health Book"; Scott Litin; 2009
- American Academy of Orthopaedic Surgeons: Shin Splints
- Drugs.com: Shin Splints
