Understanding and Recovering from Shin Splints

Shin splints, defined as pain radiating from along side the large tibia bone that runs the length of your lower leg, has plagued runners for years, and will inevitably continue to do so. The pain, caused by excessive stress on the shinbone and its connective tissues, can range from mild to crippling; however, no matter how bad the symptoms, shin splints are entirely treatable and will, with time, essentially vanish.

Commonly known as an overuse injury for runners, especially new ones who have yet to allow their legs to acclimate to the rigors of training, shin splints can be exacerbated by running in certain environments or on problematic surfaces. For example, according to MayoClinic.com, training on hard surfaces such as asphalt or concrete, running on steep inclines or declines, wearing worn out or inferior footwear, and participating in frequent starts and stops can all lead to either the inside or the outside of the shinbone becoming tender. In addition, working out too hard, too fast, and for too long can cause the beginnings of shin splints.

Once the symptoms arise, recognizing and treating them becomes essential to a swift recovery. If the shin has mild swelling and/or tenderness, stop running and apply ice. Try elevating the leg to help reduce the swelling, and plan to rest. Taking a break from the training will give your body time to heal. Also, try an over-the-counter pain reliever, ones such as Tylenol or Aleve, to help the pain subside. Consulting a doctor, who may suggest a certain type of shoe for your running style or could send you to be fitted for arch supports, may be the next logical step, especially if the pain reoccurs consistently or refuses to dissipate.

In some more severe cases, the shin splints become enflamed and more difficult to manage. If the pain grows so intense that it feels hot, the swelling seems to continue, or the pain persists long after stopping running and beginning to rest, seeing a doctor becomes paramount.

Of course, like any overuse injury, prevention represents the best choice. Selecting the best footwear, knowing your foot type, training on softer surfaces such as trails and grass, cross-training to allow for variation, and strength training to enhance the muscle will all help to fend off shin splints.

In the end, if pain starts, you stop. Rest and patience can beat shin splints, but taking the strides to get the body prepared for training beforehand will disallow them from ever starting.

Sources:
MayoClinic.com