First let's define shin splints. In short, shin splints are inflammation (swelling) of the periostium or covering on the shin bone. Typical symptoms are shin pain over the inside lower half of the leg, pain at the start of exercise which often eases as the session continues, pain that returns after activity and may be at its worse the next morning, lumps/bumps felt over the inside of the shin bone, and pain when the toes/foot are flexed. What causes shin splints? Most of the time, shin splints are caused from biomechanical issues or training issues. Flat feet or extreme high arches, obesity, and/or improper footwear are common culprits. Also, increasing training too quickly (i.e., too much too soon) or large increase in running mileage can also cause shin splints.
What can you do to prevent shin splints? First and foremost, be sure to wear the appropriate shoes for the type of activity you are performing. Refer back to our blog entitled "Shoes are Shoes...Right?" for more information on choosing athletic footwear. Also, make sure you have the proper support for the type of arch you have and replace your shoes often to ensure you are getting adequate support. Next, maintain a healthy weight. As your body weight increases, your feet have to support not only your body weight but also the effects of gravity. That's a lot of work to ask of your feet. When you are overweight/obese, the arches in your feet tend to flatten out, causing the ankle to roll in and putting undue stress on the lower part of the legs. Finally, be sure to start slow and increase your intensity/mileage gradually. Going "all out" on your first day will have some repercussions. Try to increase your running mileage no more than 10% at a time. In other words, don't go from running 3-5 miles per week to 10-15 miles per week.
Prevention can also include proper stretching and exercises. Remember to always warm up prior to stretching. For the shins, walking or cycling are both good warm-up activities. To stretch the shins, kneel on the floor with the tops of your feet on the floor behind you. Gently sit back on your heels, pressing the feet to the floor. Hold this stretch for about 15-30 seconds and repeat a couple times. If you are already experiencing shin splints, this may be very uncomfortable. Place as much of your body weight down on your legs as you can tolerate. To strengthen your lower legs, perform ankle flexion exercises with exercise tubing/bands. Wrap the tubing around a stable object and sit on the floor with your legs extended. Wrap the other end of the tubing around your toes. With your legs straight, gently pull your toes towards you then slowly return to the starting position. These pictures from the American Council on Exercise (ACE) show how to perform this exercise.
Treatment of shin splints is fairly easy. Ice will significantly help with reducing the swelling and pain. Also, adequate rest is helpful. Allow your body to recover from this injury before jumping back into your routine. Continuing to push through the pain will only delay healing and will cause further damage.
Remember, as painful as shin splints are, they are very easy to prevent. With a little planning and preparation, you can spare yourself the pain and aggravation of shin splints. Still need some help? Stop in a PROMATx Health Club and talk with a trainer. We can show you the proper way to prevent shin splints. If you are already suffering, we can show you stretches and pain management techniques to help you recover.
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