Health Center :: Shin Splints

Shin Splints
The term “shin splints” refers to pain along the large bone on the front of your leg, called your shinbone or tibia. The pain results from an overload on the shinbone and the connective tissues that attach your muscles to the bone.

How do you know if you have shin splints?
Mild swelling, soreness or pain along the inner part of your lower leg or at your shin bone is often caused by shin splints. 

This pain may be worse when you first wake up or stand up after resting a while or the pain may be continuous. The pain will often return after exercise or the following morning. If not treated, you may experience more time with the pain, and less time without it.

How do shin splints occur?
Any overload of exertion on shinbone and the connective tissue that attaches your muscle to the bone. “Overload” may be caused by excessive running or jumping; participating in high-impact activities without warming up, or lack of support and shock absorption in shoes.  Other causes of “overload” include the surface on which you run, jump or walk, or overexertion (training too much or too fast).  Running on tilted surfaces such as hills or playing basketball on a concrete court are extremely hard on your body, especially your shins.  Additionally, people with flat arches and overpronation are at increased risk for shin splints.

How can shin splints be prevented or treated?
Once a doctor rules out a more serious condition, shin splints are primarily treated with self-care.

Treatment for shin splints will depend upon the severity of the injury.  Your doctor can diagnose and prescribe the treatment that is best for you.  Most doctors recommend rest, ice, compression and elevation to reduce inflammation, relieve pain, minimize swelling and promote healing. 

Additionally, wearing proper footwear and modifying your exercise routine can help prevent shin splints from recurring.

• Wear proper shoes. Your doctor may recommend a shoe that's especially suited for your foot type, your stride and your particular sport.
• Consider arch supports. Arch supports can help cushion and disperse stress on your shinbones. Off-the-shelf arch supports come in various sizes and can be fitted immediately. More durable arch supports can be custom-made from a plaster cast of your foot.

It's also important to resume your usual activities gradually. If your shin isn't completely healed, returning to your usual activities too quickly may only cause continued pain.

To prevent shin splints:

• Choose the right shoes. Wear footwear that suits your sport. If you're a runner, replace your shoes about every 350 to 500 miles.
• Consider arch supports. Arch supports can help prevent the pain of shin splints, especially if you have flat arches.
• Lessen the impact. Try sports that place less impact on your shins, such as swimming, walking or biking.  Placing heel cups in your athletic shoes will also help provide maximum shock absorption during healing and for prevention of future injury.
• Add strength training to your workout. To strengthen your shins, try toe raises, leg presses and other exercises for your lower legs can be helpful, too.

These products have proven helpful in stretching hamstrings
as well as treating and preventing shin splints: