What Are Shin Splints?
According to the Mayo Clinic, “Medically known as medial tibial stress syndrome, shin splints often occur in athletes who have recently intensified or changed their training routines. The increased activity overworks the muscles, tendons and bone tissue.”
In layman’s terms, it is often synonymous with “pain” along the shinbone (tibia), and can cause discomfort in the front of the legs. Warning signs arise when ongoing stress between the shinbone and the tissues that connect the bone to the muscle are worked too hard or repetitively strained. Many times, these symptoms occur in athletes or physically active individuals but may also be caused by other factors.
Factors And Prevention
The discomfort can many times be unbearable but there are preventative steps you can take and treatments if it does occur. Some of the simplest risk factors to be aware of include:
- Being an active runner, especially when just starting a new cardio program.
- Sudden or drastic changes in intensity, duration or frequency of physical activity.
- Uneven terrain including hard surface running such as concrete.
- High arches or flat feet are contributors.
In terms of prevention & treatment, the Mayo Clinic offers up the following advice:
- Analyze your running style – A video analyzing a runner’s technique can help identify movements and patterns that may contribute to shin splits. Slight changes may help decrease risk.
- Overindulgence – Too much of anything can many times be unhealthy, including physical activities.
- Shoes are key – Be sure to replace running shoes every 350 – 500 miles.
- Arch supports – They may help prevent pain, especially if you have flat arches.
- Insoles – This could reduce shin splint symptoms and prevent recurrence while also keeping your feet more comfortable on a daily basis.
- Less impact – Exercises such as swimming or riding a bike can be great alternatives to traditional cardio and can reduce the impact on the muscles, bones and tendons.
- Strength – Building up strength, starting with the core, legs, hips, legs and ankles can prepare the body for higher-impact activities
Diagnosis
If pain does begin to occur, especially if it’s notably increasing, it may be time to get professional help. Many times, diagnosis begins with medical history and an exam but can also include an X-ray which could indicate possible causes. A licensed podiatrist can help examine the affected areas, outlining where the pain is coming from and creating a treatment program to get you back on your feet, literally!
Treatment
In most cases, shin splints can be treated at home without a medical professional by following a few simple steps. These include:
- Rest – Avoiding intense activities that cause swelling or pain is the first step.
- Ice – Applying cold compress to the affected area, four to eight times a day for about fifteen minutes will help alleviate swelling and discomfort.
- OTC pain reliever – ibuprofen, naproxen or acetaminophen can help to reduce pain.
Of course, if these simple steps don’t seem to be working, reach out to your local podiatrist. In some very rare cases, surgery may be considered to repair muscles and tendons that are severely damaged.
Healing Time
Identifying shin splints at the onset is an important factor to determining how long the healing process may take. Many times, a simple insole can help reduce pain and discomfort within the first month. If the symptoms have been occurring for an extended period of time, there may be additional factors to consider when creating a treatment plan. Remember to reduce the activity that was identified as the culprit of the discomfort and be aware of how the body reacts during the healing process.