- Shin Splints occur when people put too much pressure on their shin bones
- The associated tissues that connect the shinbone to the muscles are excessively forced, causing swelling and inflammation
Signs and Symptoms:
- Pain felt along the front of your lower leg/shin bone
- Pain mostly felt between knee and ankle
- Shin splints can also be referred to as Medial Tibial Stress Syndrome (MTSS)
- Training intensity – a rapid change in training volume or intensity can cause shin splints
- Hyperpronation – this is when the ankle bone turns inward and the foot turns outward
- Flat feet
- Uneven legs
- Running on solid surfaces
- Not enough cushion in running shoes
- Bad running form
- Running on uneven surfaces
- Do not increase workload too quickly – shin splints usually occur when the workload increases to quickly
- Gradually increase the workload, be willing to take days off, and do not try to run through pain.
- When possible try to avoid running on solid surfaces – running on hard surfaces causes a lot of stress and wear and tear on joints. Running on a treadmill is better for joints than running on a paved surface.
- Correct footwear – running in the correct shoes is vital. Old shoes with little cushioning can cause shin splints. Shoes should be replaced every 300 to 400 miles.
- Cross-training – running can be stressful on the body. Cross-training with cycling and swimming to balance out the running can help ease the stress that is caused by running.
- Running style – when running, try to strike mid-foot. Shorter strides usually help, especially after a taxing workout.
- Shin splints is a general term that can have a wide umbrella. There are two general types of shin splints: Bone Related and Muscle Relate
- Bone Related
- Stress injury
- Stress fracture
- Crack in the bone
- Muscle Related:
- Shin Splints or Exertional Compartment Syndrome(ECS) can occur in any part of the lower leg and gets worse during exercise
- Go to the doctor to get a proper diagnosis
- Shin splints can progress into stress fractures, which can take much longer to heal.
- Find another activity to lower the strain on the injured area, for example stationary biking or swimming
- Ice or use an AllTuff USA injury wrap for 3-4 hours a day for 2-3 days or until pain is gone
- Use shoe inserts, custom or store-bought inserts will work.
- Use anti-inflammatory painkiller if needed (Ibuprofen, Aspirin)