Shin splints are a common injury in both recreational and trained athletes that affects the lower portion of your legs. Mostly found in runners, shin splints are painful but not serious and can be treated with rest, ice and stretching. By using proper footwear and warming up before exercising, you can avoid shin splints or prevent them from recurring.
What Are Shin Splints?
Shin splints are actually a pain along or behind the tibia -- the large bone in the front of your lower leg. This bone is also known as your shinbone. The medical term for shin splints is medial tibial stress syndrome. If you notice soreness or tenderness along the inner part of your lower leg, you may have shin splints. The pain initially may stop after stopping exercise, but eventually, the pain will be continuous.
Causes
MayoClinic.com states shin splints are caused by too much force or overload on the shinbone and connective tissues that join your muscles to the bone. Pain mostly occurs during or immediately after a change in physical activity or exercise. The most common activities that can cause shin splints are running, increasing miles during running, running in worn-out footwear, aerobic dance or military-type training, according to MedlinePlus, a website from the U.S. National Library of Medicine and the National Institutes of Health. Flat feet or a very high arch can put stress on the lower leg and cause shin splints, as well.
Prevention
In order to prevent shin splints, make sure you wear the proper footwear. If you are a runner, you should replace your shoes every 350 to 500 miles, advises MayoClinic.com. If you have flat feet, consider purchasing arch supports to place in your shoes. Cross-training with other activities such as biking or swimming places less impact on your lower legs and can prevent pain. If you strengthen the muscles of your lower leg, you can avoid developing shin splints in the future.
Warm Up
If you choose to continue engaging in physical activity with shin splints, there are certain exercises you can do to loosen the lower leg muscles and limit your pain. First, sit in a chair with your arms resting on your thighs. Tap your toes by lifting your foot except for your heel, and return it to the floor as fast as possible. Continue tapping for 20 seconds, and repeat five times. Next, it is important to stretch your calf muscles -- gastrocnemius and soleus. Place both hands on a wall, and take a step back with your right foot; keeping your right leg straight and left knee bent, lean towards the wall, keeping your right heel on the floor. Hold for 30 seconds, then bend the right knee and hold again for 30 seconds. Repeat with the left leg.
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