Shin pain sometimes stops runners in their tracks. Whether you're a jogging veteran or new to running, you're vulnerable to problems in the shinbone, or tibia. MayoClinic.com classifies general pain along or just behind the tibia as shin splints. Recreational and professional athletes alike suffer from shin splints, which heal with TLC and time off.
What's That Pain?
Shin splints, or medial tibial stress syndrome, come from repetitive pounding of the feet during jogging or vigorous walking. Intense activity overloads the tibia, inflaming surrounding muscles, tendons and tissues. If your doctor can't trace your tibial pain to a concrete problem, such as a stress fracture, you'll receive the catchall diagnosis of shin splints.
Causes
If you start a more intense jogging routine, take up aerobics or otherwise boost physical activity, you may develop shin splints. Intense military training also causes shin splints. Running downhill or in worn-out jogging shoes can strain soft tissues around the tibia as well. People who play tennis, basketball or other sports requiring sudden starts and stops may get shin splints. Physiological factors play a role as well. Flat feet or a rigid foot arch make feet roll in and stress the lower leg, according to MayoClinic.com.
Diagnosis
Shin splints usually aren't serious. However, if pain intensifies during rest, comes with swelling or occurs after a fall, consult your doctor. A bone scan may detect a more serious condition, such as a stress fracture. Be prepared to answer your physician's questions about when the pain started, how often it hurts and where it occurs. An exercise history -- particularly details on whether you've boosted your physical activity -- is important as well. Also, take notes on home remedies you've used for the pain, and whether they worked.
Healing
To treat shin splints, start with two to four weeks of rest. It's OK to walk for daily activities, but MedlinePlus advises exchanging running for low-impact exercises such as biking or swimming while healing from shin splints. Ice your shinbone for 20 minutes four times a day for a week. Wrap your shinbone in a compression bandage and keep it above heart level at night to reduce swelling. Take an over-the-counter pain reliever to ease discomfort and reduce swelling. When your shin stops hurting, get back into running slowly, jogging shorter distances at a slower pace for a few weeks.
Prevention
To keep shin splints at bay, talk with your doctor about running shoes that fit your foot type and stride. MayoClinic.com counsels runners to replace their shoes every 350 to 500 miles. Also, buy arch supports to buffer the tibia from stressful foot-pounding. Pre-made supports are available at your neighborhood drugstore, while a podiatrist can fit you for custom supports. Strengthen your calf and shin muscles with toe raises: Stand up, slowly rise on your toes and slowly lower your heels to the floor. Repeat the exercise 10 times, and add hand weights to build strength as toe raises become easier. At the first hint of new pain, stop running and ice your shin for a few days.
Member Comments