5 Things You Need to Know About Shin Splints

1. Old Shoes Equals Shin Splints in the Making

Shin splints is a general term used to describe pain in the shinbone, or tibia. It occurs from overuse and affects the connective tissues that attach to the shinbone. Runners are prone to shin splints, but anyone who plays tennis or basketball is also at risk because of the frequent starts and stops that occur in both these sports. Worn-out shoes can also be a big contributing factor to shin splints and people with flat arches are at an even higher risk.

2. Reduce Pain, Less Strain

Ice and over the counter medication that reduces inflammation should decrease the pain you feel from shin splints, but only if you give your body the time it needs to heal. You can continue to train, but only in areas where you won't put any more stress on your shins, such as swimming or cycling. Wearing shock-absorbing insoles in your shoes can also help absorb the strain on your shins as they heal.

3. Talk to Your Doc

If the shin is hot or swollen, pain persists even after rest and seems to get worse despite rest, seek advice from your doctor. Your doctor may also refer you to a physical therapist for help in healing and prevention for the future. If therapy doesn't prove successful, however, the doctor may order X-rays to rule out a stress fracture or an MRI to see if a torn tendon is the cause of the pain.

4. Therapy May Be Required

Before you return to regular training activities, strengthen the muscles that support the connective tissue to avoid re-injury. A physical therapist that specializes in sports medicine can teach you exercises that will stretch the shin and calf muscles, which not only helps in healing but also with strengthening. He may also tape the shin for protection or incorporate sports massage into your therapy. Your feet and legs will be assessed to look for any biomechanical issues, such as one foot that rolls inward toward the arch. If any abnormalities are uncovered, they may prescribe orthotic inserts for your shoes to prevent re-injury. These inserts should be worn at all times and not just while exercising.

5. Take It Slow

Return to your full training regimen slowly and only when you are free from pain. If pain returns, go back to activities that are non-stressful to the shins, and continue building the muscle tone needed to keep you pain free. Continue the stretching exercises for the shin and calf and ice your shins after each workout to help prevent inflammation. Replace athletic shoes every 400 miles or about every six months and use a shock-absorbing insole for added support.