What are Shin Splints?

Shin splints are a common complaint, especially among runners and other athletes. Characterized by pain in the front or inside area of the lower leg due to muscle overexertion, the condition usually develops gradually without a history of trauma, and often begins as a dull ache along the front or inside of the shin after running or even walking.

Small bumps and tender areas may become evident adjacent to the shin bone. Pain can become more intense if not addressed, and shin splints should not be left untreated due to the increased risk of developing stress fractures.

Causes

The two types of shin splints are:

1. Anterior shin splints - located in the front portion of the tibia.
2. Posterior shin splints - occurring on the inside of the leg along the tibia. Shin splints usually involve small tears in the leg muscles where the muscles are attached to the shin bone.
   

Shin splints can be caused when the anterior leg muscles are stressed by running on hard surfaces or extensively on the toes, or by sports that involve jumping.

Wearing athletic shoes that are worn out or do not have enough shock absorption can also cause this condition.

Over-pronated flat feet are another factor that can lead to increased stress on the lower leg muscles during exercise.

People with high-arched feet can also experience shin splint discomfort due to poor shock absorption by the foot.

Prevention and Treatment

The best way to prevent shin splints is to stretch and strengthen leg muscles, utilize footwear with proper shock absorption, and avoid running on hard surfaces or excessive running or jumping on the ball of the foot. Insoles or orthotics that give arch support for over-pronation are also important.

Treatment includes taking a break from problem-causing exercise until pain subsides. Icing painful areas immediately after running or other exercise can also be effective, along with gentle stretching before and after training. Aspirin or ibuprofen may also help to relieve pain and reduce inflammation.

It is important to avoid training through the pain of shin splints. Runners should decrease mileage for about a week and avoid hills or hard surfaces. If a muscle imbalance, poor running form or flat feet are causing the problem, a long-term solution might involve a stretching and strengthening program and orthotics that support the foot and correct over-pronation. In more severe cases, ice massage, electro-stimuli, heat treatments and ultra-sound may provide relief.

Call 800.447.0151 or email us to know more about which PAL products are best for shin splints!