Shin Splints Explained

Shin splints is a general name given to pain at the front, inside of the lower leg. The most common cause of medial shin pain is inflammation of the periosteum of the Tibia, the sheath surrounding the bone. This is caused by traction forces from the muscles of the lower leg.

Symptoms include pain and tendernes over the inside of the shin. Pain may often decrease after a warm-up only to return after exercise and be worse the next day.

Shin splints is an overuse injury resulting from too much training, especially on hard surfaces. However a number of factors can contribute to increased stress. One factor is overpronation. Another is wearing the wrong running shoes which do not cushion the foot enough. If you have a mild overpronation problem then a motion-control shoe will help. Tight calf muscles can also be a factor.

Steps to help alleviate shin splints:

• Rest
• Reduce pain and inflammation
• Stay off your feet as much as possible
• Maintain fitness by swimming and cycling
• Wear shock absorbing insoles to reduce stress and impacts
• Apply cold therapy for 10 minutes along the shin
• This can be used every 2 hours until pain and inflammation have eased
• Taping the shin to help reduce stresses
• Correct overpronation using orthotic inserts if required

Gradual return to fitness

• After a week without pain, you can start running again
• Don't go straight back into your old training regime
• It should be a gradual process
• If you feel pain go back a step
• Ensure you have the right shoes
• Apply ice for 10 minutes after each session
• Stretch the calf and shins throughly before and after
• Sports massage can help reduce muscular tightness.