Shin Splints
Definition
Shin splints are injuries to the front of the outer leg. While the exact injury is not known, shin splints seem to result from inflammation due to injury of thetendon (posterior peroneal tendon) and adjacent tissues in the front of the outer leg.
The risk of shin splints is no reason to give up your morning jog or afternoon aerobics class. Most cases of shin splints can be treated with rest, ice and other self-care measures. Wearing proper footwear and modifying your exercise routine can help prevent shin splints from recurring. Shin splints are a member of a group of injuries called “overuse injuries.” Shin splints occur most commonly in runners or aggressive walkers.
Causes
Most athletes who develop shins splints will describe an exercise history that includes sudden increases in intensity or duration of impact activities, often along with a lack of appropriate recovery between workouts.
There are a variety of factors that can lead to shin splints. The most common cause is repeated trauma to either the muscles or bones of the lower leg.
Muscle trauma (exertional compartment syndrome) is often related to overtraining or excessive running on hard surfaces. Repeated use makes the muscles swell and puts pressure on the fascia that covers the muscles in the lower leg leading to pressure and pain.
Shin splints are caused by excessive force (overload) on the shinbone and the connective tissues that attach your muscles to the bone. The overload is often caused by specific athletic activities, such as:
• Running downhill
• Running on a slanted or tilted surface
• Running in worn-out footwear
• Engaging in sports with frequent starts and stops, such as basketball and tennis
• Shin splints can also be caused by training errors, such as engaging in a running program with the “terrible toos” — running too hard, too fast or for too long.
Treatment and Prevention
Although shin splints may be caused by different problems, treatment is usually the same: Rest your body so the underlying issue heals. Here are some other things to try:
• Icing the shin to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
• Anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs(NSAIDs), like ibuprofen, naproxen, or aspirin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally unless your doctor specifically says otherwise.
• Arch supports for your shoes. These orthotics — which can be custom-made or bought off the shelf — may help with flat feet.
• Range of motion exercises, if your doctor recommends them.
• Neoprene sleeve to support and warm the leg.
• Physical therapy to strengthen the muscles in your shins.
Prevention is best accomplished with smart training. If your sport involves high impact activities, make sure you have days that are low-impact (e.g. cycling or swimming) and no running. Increase the intensity and duration of exercise gradually. When you are increasing your activity, perform more low-impact exercise in the beginning. Make sure you have proper footwear that has been replaced regularly (life span of most running shoes is about 500 miles or 6 months). If you can run on grass or trails for some of your training (rather than pavement) that will also help prevent shin splints.
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