Shin splints are a common complaint, especially for those new to running or high-impact exercise. This nagging pain in the shins can be frustrating, but understanding the causes, treatments, and prevention strategies can help you stay active. This article will explore why you might be experiencing shin splints and what you can do about it.
What Causes Shin Splints?
Shin splints, medically known as medial tibial stress syndrome (MTSS), occur when the muscles, tendons, and bone tissue surrounding the tibia (shinbone) become inflamed. This inflammation is often a result of overuse and repetitive stress on the lower leg. When the muscles and tendons exert excessive force on the bone, particularly the periosteum (the bone’s outer lining), it can lead to irritation and pain. This lining is richly innervated, making the area highly sensitive to even minor inflammation.
Recognizing Shin Splint Pain
Shin splints typically develop gradually. You might initially notice a dull ache or throbbing pain in your shins after exercise. Ignoring this early warning sign and continuing to push through the pain can worsen the condition. The pain may become sharper, occur earlier during exercise, and linger longer afterward. Touching the affected area can also be quite painful.
Who Is at Risk for Shin Splints?
While anyone can experience shin splints, certain activities and factors increase the risk. Runners, dancers, military recruits, and individuals participating in high-impact cardio exercises are more susceptible. Beginner runners are particularly vulnerable due to a tendency to increase training intensity too quickly, overloading the shins before they have adapted.
Treating Shin Splints
The cornerstone of shin splint treatment is rest and reducing the activity that caused the problem. Applying ice to the affected area can help reduce inflammation and pain. Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can also provide relief. Compression with an elastic bandage can help minimize swelling.
Maintaining Fitness During Recovery
To maintain fitness while recovering, modify your exercise routine. Reduce your mileage or training frequency. Consider cross-training activities that are lower impact, such as swimming or cycling. These alternatives allow you to stay active without further stressing your shins. Water running, for instance, provides excellent cardiovascular benefits with minimal impact.
When Shin Splints Become More Serious: Stress Fractures
Ignoring persistent shin splints can lead to more severe complications, such as stress fractures. These are tiny cracks in the bone caused by repetitive stress. Stress fractures are significantly more painful than shin splints and require medical attention. Recovery typically takes six to eight weeks.
Preventing Shin Splints
Fortunately, there are several steps you can take to prevent shin splints:
- Avoid Overtraining: Gradually increase your training intensity and mileage to allow your body to adapt.
- Stretch Regularly: Stretching your calf muscles and other leg muscles before and after exercise can improve flexibility and reduce strain on the shins.
- Improve Running Form: Proper running technique can minimize stress on the shins. Consider consulting a running coach or watching instructional videos to refine your form.
- Strengthen Supporting Muscles: Incorporate strength training exercises that target the muscles around your shins and hips. Stronger muscles provide better support and reduce the load on the tibia.
- Choose Appropriate Surfaces: Opt for softer surfaces like grass or a track instead of concrete to lessen the impact on your legs.
- Wear Proper Footwear: Invest in supportive running shoes that fit well and provide adequate cushioning. Replace your shoes regularly as they lose their cushioning and support.
The Importance of Proper Footwear
Wearing supportive footwear is crucial for preventing shin splints. Shoes with good cushioning and arch support can significantly reduce the impact forces transmitted to your shins. Consider orthotic inserts for additional arch support, especially if you have flat feet. Experts recommend replacing running shoes every 300 to 500 miles or every six months, whichever comes first. Over time, the cushioning and support in running shoes break down, making them less effective at protecting your legs.
