Spring is finally in the air! This means many people are motivated to get moving after a long period of hibernating from exercise. This often means a return to running. For many, this also means the return of the dreaded shin splits.
What exactly is a shin splint? Basically, shin splints are pain in the front of the lower leg. Medically, they are called Medial Tibial Stress Syndrome. Typically pain occurs on the outer edge of the lower leg next to the shinbone (tibia). Shin splints are overuse injuries.
The causes of shin splints can be number of things. The most common are improper footwear and muscle imbalances. Improper footwear is a relatively easy fix. If you plan to do any type of exercise, make the investment into a good quality pair of shoes. This means no "bargain bin" shoes or gimmicky shoes that promise to get you in shape just by lacing them up. Visit a store that will fit you correctly for a pair of shoes that will work with your body and hopefully even correct some of your problem areas.
Muscle imbalances can include weakness in the leg muscles and shin muscles where they aren't yet conditioned to withstand the demands being placed on them. This is most noted when an exerciser starts out strong, exercising on a hard surface like concrete of pavement, after a period of rest.
Other factors that may contribute to shin splints are standing for long periods of time in high heeled shoes or even dehydration. Make sure to give your legs adequate rest and always keep that hydration level at its max.
Once you have shin splints, they can difficult to get rid of. Specifically if you don't adjust your training to allow your injury to heal. It is important to give your body ample healing time to avoid further injury to the area and excessive pain.
The first step is to reduce the pain and inflammation of the area. This can be done with ice/cold therapy, rest and ibuprofen. This is done after exercising when pain in typically high. Stretching the muscles of the lower leg a few times a day can help with the recovery process, even when the muscles aren't hurting. Investing in good shoes and possibly shock absorbing insoles will reduce the shock and impact to the lower leg. Before exercise you can use heated compresses to help dilate the blood vessels and increase blood flow to the tissues. You may find a support band helps to stabilize the muscles of the lower leg during exercise as well.
Probably the most important part of recovery is to reduce running/aggressive walking until the injury is resolved. This will usually take about two weeks but could be much longer if the injury worsens because it is ignored. When you start back, start slowly (about 50 per cent of your pre-injury running) and gradually increase.
Without proper rest and recovery, shin splints may be a constant and uncomfortable problem. Take the time to let your body heal correctly to avoid impacting your long term exercise goals.
Say it! Mean it! Do it!
