The term shin splints is used to describe a pain that is felt behind or along the tibia or shin bone. Known in medicine as medial tibial stress syndrome, shin splints occur during periods of physical activity. Contrary to popular belief, running in cushioned shoes does not cause shin splints and may help prevent them. There are several simple things that you can do to reduce your risk of developing shin splints.
Causes
Medial tibial stress syndrome is common among elite and recreational athletes. Shin splints are caused by excessive force on the tibia and the connective tissues that attach the muscle to bone. The pain of associated with shin splints is a result of the inflammation of muscles, tendons and ligaments that cover the shin bone. The most common activities that are likely to lead to shin splints are running downhill, running in worn-out shoes or participating in stop-and-go sports.
Treatment
The first step to treating shin splints is to take a break from activity the aggravates symptoms for at least two weeks and up to a month, depending on the severity of symptoms. Try low-impact exercises such as bicycling or swimming or water running. Apply ice to the shins for 15 to 20 minutes at a time around four to eight times a day. Use an over-the-counter pain reliever to help combat the pain.
Prevention
Choosing the right shoe is the first step to preventing shin splints. Your shoe should address stability control, midsole cushioning and over- and under-pronating. Arch supports can help people who have flat feet. Runners should replace shoes about every 350 to 500 miles. Add low-impact cross-training activities to your workout regimen. Avoid over-training mistakes, such as running too hard, too fast or for too long.
Strengthening
Strengthening the muscles of the lower leg after the painful, inflammation stage of shin splints can help alleviate and prevent future occurrences. Exercises such as toe raises, calf raises, heel-to-toe walking and resisted dorsiflexion can help strengthen the muscles, tendons and ligaments of the lower leg.
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