Understanding Shinsplints

Shinsplints seem to be an injury that virtually all runners, at some point in their running lives, encounter, and none of them have fond memories of the dreaded pain that wraps the lower part of their legs.

Normally impacting beginning runners or those who have had an extended layoff, shinsplints occur when the small muscles that surround the tibia tear, causing sharp pain that grows into a steady, cumbersome ache.

Can You Dodge Them?

Avoiding this injury is possible if you make smart decisions and buy the right equipment. First, don't pile on the miles too quickly, as this injury is one of the "too much too quick" variety. Getting shinsplits is your body screaming at you that you have overdone it. Second, wearing the wrong type of shoe for your foot can cause unneeded stress on the leg, or continuing to use shoes that are worn and a victim of far too many miles will open you up to possible problems.

Should You Stop?

Not necessarily. Rather than stopping your running altogether, scale back by decreasing your load. Fewer miles and fewer sessions will permit the body to adjust and for the leg to heal, all the while building your running tolerance and increasing strength. When you're not running, make sure to not only get rest, but also ice down and take ibuprofen to reduce the swelling and ease the pain. If the discomfort gets to be too much and you still wish to train, try pool running or straight swimming. If water is not your thing, you can always tape your ankle-Kinesio tape is the best-or wear a supportive air brace. Both take the stress off the shin muscles by stabilizing the ankle.

Can They Return?

You bet, but you can take strides to make sure they don't. Reckless running, increasing mileage well beyond the 10% rule, will do you in. And not paying close attention to your feet and the shoes you wear can cause a relapse. So, to avoid a return, progress your distances gradually and build in a logical number of rest days. You may also wish to go to a specialty running store, especially if you have difficult feet, to have a professional help you make the decisions about what is the best sneaker for you.

Should You Be Concerned?

Always be concerned with pain, but be smart. Scale back if there is slight pain that goes away when you stop running, but if the tenderness progresses into constant ache, especially if it occurs while simply walking, you need to stop completely. This could be the sign of something far more serious, such as a fracture.