Painful shins can result from several causes, but the most common of these is shin splints, which is characterized by pain on the front, inner part of the lower leg. According to Asheesh Bedi, M.D., of the University of Michigan, sprinters are particularly prone to experiencing shin splints. In many cases, shin splints can be treated using self-care measures; however, if the pain is severe or gets worse over time, consult a doctor.
Features
The pain from shin splints, medically referred to as medial tibial stress syndrome, is felt on the inner, lower half of the shin, along the tibia bone. In addition to pain, swelling, lumps or bumps might be present. The pain is typically worse in the beginning of activity and gets better during your session, although it may return once you are finished. The morning after sprinting or training is often the most painful time, and over time the pain starts to linger longer. It might also hurt more when you flex your foot.
Causes
The exact cause of shin splints is not clear, but contributing factors include flat feet, improperly fitting footwear, running on hard surfaces, excessive training and increasing your training too quickly. All of these factors place stress on the lower leg, which is commonly thought to lead to inflammation of the lining of the tibia bone as well as the surrounding muscles and tendons. According to Mark Jenkins, M.D., of Rice University, the primary cause of any type of overuse running injury such as shin splints is excessive training combined with insufficient recovery time.
Treatment
The most effective way to treat shin splints, according to Bedi, is to rest, and avoid sprinting and any other activities that lead to shin pain until the shin splints are healed. In the meantime, applying cold treatments, taking over-the-counter nonsteroidal anti-inflammatory drugs and wrapping your legs in bandages to compress swelling can aid the healing process. Exercises that cause less stress on your legs, such as swimming and cycling, can help keep you in shape until you can return to sprinting. Consult a sports medicine physician before returning to more vigorous activity.
Prevention
To prevent shin splints, wear shoes that fit properly and offer arch support, particularly if you have flat feet. If you are not sure how your shoes should fit, consult a certified trainer, running coach or other qualified professional. Perform part of your training on softer surfaces, such as grass or sand. Avoid sudden increases in the intensity, frequency or duration of your sprinting or training. Warm up before activity, and stretch your leg muscles — particularly your calf muscles — before and after training. Avoid overtraining, and allow sufficient time between exercise sessions to allow for recovery.
Considerations
Although shin splints are a common cause of shin pain in sprinters, both stress fractures and chronic exertional compartment syndrome can produce similar symptoms. Stress fractures tend to be painful all or most of the time while CECS typically produces swelling, significant pain and numbness in the lower leg as common symptoms. If you experience any of these symptoms, or there is bruising and redness along with the shin pain, seek medical attention.
