A shin splint is signified by pain in the front or medial side of the shin due to exercise or overuse. The pain can be in the tibia, the large bone in the shin, or in the muscles attached to the tibia. The problem develops over a period of time in runner, sprinters, figure skaters or gymnasts--all athletes who participate in high-impact sports and running.
Types
Shin splints can indicate a strain or a stress fracture to the tibia. The pain can also be due to excessive tightness in the soleus and gastrocnemeus muscles on the back of the shin, which strains the opposing muscles in the front and outside of the shin, or it can be a result of anterior compartment syndrome, which is pain in the muscles on the front and outside of the shin that flex the ankle and lift the toes.
Treatment
Treatment includes rest and ice packs. Apply ice packs, wrapped in a towel, to the painful area for 20 minutes several times a day. If possible, get at least a month of rest for a stress fracture and at least a week of rest for tibial strain, and avoid running for another two to four weeks. If the pain is due to anterior compartment syndrome, reduce the intensity and amount of exercise until the muscles are stronger.
Cause
Shin splints, stress fractures and anterior compartment syndrome are all due to excessive training with inadequate rest and recovery periods. Try substituting cross-training exercises for your current exercise program or sport until the injury heals. After the injury has healed, don't go back to the same exercise routine that caused the problem. Instead, alternate high-impact pounding exercises like running with other activities that reduce the stress on your legs, such as riding a bicycle.
Bicycles and Shin Splints
Riding a bike can be an intense cardiovascular activity, but isn't likely to aggravate your shin splints. To be able to return to your previous level of running or participation in sports, keep up your aerobic fitness and your endurance with bicycling. When you start running again, wear shoes that fit properly and train on softer surfaces. Allow adequate time for recovery after each session of intense exercise.
References
- Richard Stockton College: Tibial Stress Syndrome
- University of Maryland Medical Center; Shin Splints--Treatment; Andrew Chen
- Rice University; Shin Splints; Dr. Mark Jenkins; 2003
- University of Cincinnati; Shin Splints; Brian L Bowyer; Dec. 21, 2006
- Columbia University Medical Center: What Are Shin Splints;
- Princeton University Health Services: Athletic Injuries--Shin Splints
