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What are Shin Splints?
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by Karen Lirio
I get asked often what Shin Splints are and how to treat them. If you suspect that you have Shin Splints then you need to see a medical professional immediately for diagnosis and a treatment plan. Without the proper treatment Shin Splints can be so debilitating that you will simply not be able to continue with your current training plan.
Shin Splints are an overuse injury felt in the front outer area of the leg below the knee. The pain is often noticeable at the beginning of a training session, lessening as the training session continues, and then reappearing near the end of the session. The pain from Shin Splints can be dull at first but with continuing trauma can become so extreme that it is impossible to complete the training session.
Shin Splints occur most commonly in runners and aggressive walkers, and while the exact nature of the injury is not known, it is believed to be a result of inflammation to posterior peroneal tendon and adjacent soft tissues. A sudden increase in training intensity, and or distance, is often associated with the onset of Shin Splints. A tendency to pronate the foot (roll it inwards), tight Achilles Tendons, and weak ankle muscles, also appear to be associated with the development of Shin Splints.
Shin Splints used to be treated with total rest, or trained through if rest was not an option, but today a multifaceted “relative rest” approach is more popular.
A “relative rest” approach to the treatment of Shin Splints may include:
• Replacing running/walking with the stationary bike or pool running to maintain cardiovascular fitness
• The application of ice packs between training sessions to reduce inflammation
• The use of anti-inflammatory medications
• Wrapping a 10cm wide elastic bandage around the injury site to reduce discomfort
• Stretching the calf and the front of the leg
• Strengthening the Achilles Tendon and ankle muscles
• Selecting the correct running shoe based upon your foot type, and using orthotics if required
• Slowly reintroducing running/walking over a three to six week period, once symptoms have settled to a manageable level (usually after about two weeks)
Rest, recover, and rise to train another day
REFERENCES:
Shiel, William C. Jr., MD, FACP, FACR. Shin Splints. MedicineNet.com. http://www.medicinenet.com/shin_splints/article.htm (29 June 2011)
Koopman, William, et al., eds. Clinical Primer of Rheumatology. Philadelphia: Lippincott Williams & Wilkins, 2003
Ruddy, Shaun, et al., eds. Kelley's Textbook of Rheumatology, 6th ed. Philadelphia: Saunders, 2001
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by quadriceps femoris muscle on Tuesday, 30 November 1999What are Shin Splints? - ONE55 health ...
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