Medial tibial stress syndrome, or shin splints, is a common problem among runners, basketball players, soccer players and hikers. Shin splints occur when the connective tissue behind the tibia -- the large bone at the front of your lower leg -- gets irritated and inflamed.
Symptoms
The main symptoms of shin splints while hiking is pain behind the tibia, commonly thought of as the shinbone. You may also notice minor swelling. Pain from shin splints is typically not constant and only presents during certain walking motions. In most cases, shin splint pain is felt as your foot first comes into contact with the ground, with pain receding as you push off and lift your foot.
Causes
The typical causes of shin splints include flat feet, worn out shoes or boots, rapid increase in physical activity or excessive hiking on hills. The muscles and tissues that become irritated with shin splints are meant to help cushion your foot as it comes in contact with the ground. Flat feet do not absorb any of the shock of this impact, directing it straight to your muscles, as is the case with worn footwear. Rapid increase in physical activity will stress weak leg muscles and cause shin splints. Finally, walking on hills, particularly downhill, forces the shin splint muscles to stretch farther than normal, causing irritation and eventually, pain.
Treatment
Standard treatment for shin splints is a combination of rest, ice, compression and elevation. Also known as R.I.C.E. treatment, this strategy helps to reduce inflammation and corresponding pain. If you don't have ice on the trail, you may consider submerging your legs in a cold stream. Compression is best done with an elastic athletic wrap material. If your shin splints are very painful after hiking, avoid the trail until the pain completely subsides.
Prevention
Prevention strategies start with the right equipment. Wear boots with adequate soles and arch support. If you have flat feet you may consider an aftermarket insole that provides additional arch support. Start your hiking season with shorter trails to help strengthen your leg muscles. Stretch your legs before and after each hiking session. Finally, reduce your overall weight to help dampen the impact on your lower legs and feet.
