Any runner who has experienced shin splints knows what a downer it can be to a running regimen. Shin splints is a name given to pain that persists on the front part of the shin bone during exercise and sometimes at rest. If you have shin splints and continue running, ignoring your pain, you may eventually experience worse, more persistent pain. Treat your condition by resting and temporarily modifying your activity, applying ice and stretching.
Description
Shin splints are characterized by pain that runs along the shinbones of either one or both legs. They are caused by too much stress or force being placed on the shinbone and the connective tissues that attach the muscle to the bone during physical activity. Improper training and footfall may contribute to shin splints, including overpronation or oversupination of the feet, inadequate footwear, increasing training too quickly, running on hard surfaces and decreased flexibility at the ankle joint.
Treatment
According to the American Academy of Orthopaedic Surgeons, the most effective nonsurgical treatment for shin splints is resting for several weeks from the activity that caused it. Ignoring the pain and continuing to run on injured legs can intensify the problem or increase your risk of other injuries. Allow your body adequate time to rest and heal and temporarily replace your activity with other non-weight bearing conditioning exercises like swimming or biking. Anti-inflammatory medications, ice packs, compression and regular stretching can also improve your condition.
Prevention
If you are a runner, you should take several preventative measures to improve and prevent shin splint problems. For example, avoid running on hard surfaces, like cement, as these conditions provide no shock absorption and can exasperate the force placed on your shins. Tight calf muscles can also be part of the shin splint problem, so be sure to stretch your legs daily and receive sports massages as needed. If you are participating in a new running regimen, do not increase your intensity or distance by more than 10 percent each week in order to ease strain and stress on the body as it adapts to activity.
Shin Splints and Running
If you continue to run with poor footwear and do not treat the condition with temporary exercise modifications -- rest, ice and other treatment measures -- continuing your regular running regimen may actually cause more tearing and greater damage. In addition, if you have abnormal movement patterns in your feet, such as a foot that rolls inward or outward excessively, you may need to see an orthopedist or obtain corrective footwear mechanisms in order to prevent shin splints.
Considerations
Consult your doctor if self-care treatments like rest, ice and over-the-counter medication does not lessen or improve your condition. Seek prompt medical care if your shin is hot and inflamed, shin pain persists even during rest or if the swelling in your leg continues to worsen.
Member Comments