Shin splints are seldom serious, but they can put you on mandatory rest from sports for several weeks, so the goal should be prevention. Shin splints are often related to running, but dancers--and anyone who jumps into a vigorous activity without proper preparation--can get them.
Identification
The general term "shin splints" refers to pain that occurs along the shinbone, which is the large bone in the front of your leg, below the knee. The shinbone is the tibia, so the medical term for this injury is medial tibial stress syndrome. The pain may occur toward the front of the bone, it can include the foot and ankle, or it may be more prominent on the inner portion of the bone where it meets the muscles.
Causes
Shin splints are caused by physical activity that puts too much stress on the tibia and connective tissues that attach the calf muscle to the bone. It's a frequent injury in runners, especially if they're new to the sport and aren't used to the stresses associated with running. Shin splints are also caused by sports that require a lot of quick stops and starts, such as tennis or basketball. They can develop after any activity that causes inflammation along the tibia.
Risk factors that increase the chance of shin splints include improper stretching or warm-up before running, running on hard surfaces, wearing shoes that don't provide enough support and flat feet.
Symptoms
The symptoms are soreness, pain, and sometimes a little swelling, along the inner part of your lower leg. The pain usually stops when the activity stops. If the pain is severe or persists when you're resting, or if your shin is swollen, you should see your physician.
Treatment
In most cases, you can treat shin splints successfully with home care. Avoid any activity that causes pain. Keep your leg elevated as often as possible. Put ice packs on the area twice a day for about 15 to 20 minutes. If you can't walk without pain, consider using crutches. You can also take over-the-counter pain relievers and anti-inflammatory medication. Rest for two to four weeks before attempting to increase activity, and even then, do it slowly. If you start to feel the same pain, immediately stop exercising and return to ice packs and rest.
Prevention
Be sure you're wearing supportive footwear that is appropriate for your sport. Consider adding arch supports, which are essential if you have flat feet. Start any new activity slowly; increase time gradually. Be sure to stretch your muscles before beginning an activity and add training to strengthen the leg muscles. Consider adding a sport or activity that puts less stress on your shin and alternate activities to give the muscles around the tibia a rest.
