If your shinbone hurts after running, chances are you are suffering from shin splints. Not only is this injury very common, but both recreational and trained athletes can suffer from it. It is classified as an overuse injury caused by excessive stress on your shinbone, or tibia. It is important that you recognize and properly treat this injury as it can grow progressively worse with continued activity.
Shin Splint Symptoms
Shin splints are characterized by pain along or right behind your tibia, typically along the inside edge. The localized pain typically extends 4 to 6 inches in length and may include mild swelling. In many cases, the pain is often present during the early and late stages of your exercise workout but will often subside between the two. Shin splint pain will worsen over time, beginning as a dull pain and progressing to a sharp pain that can become continuous and prevent exercise all together.
Shin Splint Causes
Shin splints result from excessive force on your shinbone and the connective tissues that attach your muscles to the bone. It can be caused by sudden increases in the distance you are running or the intensity of your runs. Furthermore, running on hard surfaces, downhill or on sloped surfaces can also trigger this injury. Improper or worn-out footwear can increase the stress on your shinbone as well as cause you to excessively roll your foot inward on its arch. Finally, activities with sudden starts and stops, such as basketball and tennis, can cause or aggravate shin splints.
Immediate Treatment
The best course of treatment includes rest, ice, compression, elevation and a visit to the doctor. Proper diagnosis requires a physical examination by your doctor as well as an assessment of your exercise history. Ice packs can be used to reduce inflammation, as can anti-inflammatory medications such as ibuprofen or naproxen. Wrapping the injury site with a wide Ace bandage may reduce your discomfort. You should elevate your leg when at rest, especially at night. As with all injuries, the extent of your shin splints will dictate the time frame that is required for a full recovery.
Long-Term Treatment
Ultimately, recovering from shin splints is a matter of time and patience. You need to establish a stretching and strengthening regimen that focuses on your calf and anterior leg. You should not resume any running until your symptoms have completely ceased. This can often take between two to four weeks. While you are resting, you can engage in low-impact activities to maintain cardiovascular fitness, such as swimming and riding a stationary bike. When you do resume running, begin on a soft, level surface. You should also reduce your distance and intensity level to half that before your injury. You can gradually increase your distance over a three- to six-week period, however you should not increase your intensity level until after this period.
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