While there is no "cure" for shin splints there are several measures you can take to reduce shin splint pain and prevent shin splints.
What Are Shin Splints?
"Shin splints" is a generic term for lower leg pain. For our purposes we are referring to the medical condition periostitis, an inflammation of the perioseium of the tibia.
Shin splints are a common athletic injury associated with pain in the front (shin), and sometimes back (calf), of the lower leg. The pain associated with shin splints can become acute to the point that exercise is difficult or impossible. Shin splint pain is usually reduced or ceases when activity is stopped.
Shin splints do not occur as an acute injury; that is, shin splints develop gradually over time and can be prevented. Shin splints commonly afflict runners, track and field athletes, figure skaters, dancers and gymnasts.
Shin splints are also known as medial tibial stress syndrome (MTSS), chronic periostitis, and can also be described as a tibialis anterior tendon sheath inflammation. Prolonged incidents of shin splints can cause hairline fractures along the front of the tibia bone.
Shin Splint Symptoms
Some people say "if you have shin splints, you’ll know it!" This is probably true, because by the time you recognize that you have shin splints, you will probably be in quite a bit of pain.
General symptoms of shin splints include pain along the front part of the shin, sometimes accompanied by tenderness. The shin may become reddish in color, and you may feel bumps along the front of the shin.
Shin splint pain is most severe when first exercising and may increase or decrease as you are exercising. Pain may be severe after exercising but should decrease as time passes.
What Causes Shin Splints?
The primary cause of shin splints is a difference between the strength of muscles in the front and back of the tibia, your lower leg or shinbone. This difference in strength causes damage to the attachment of tendons to the tibia bone.
Actual physical causes of shin splints vary and can include running shoes with poor support or cushioning, improper or lack of stretching, over-pronation (collapse of the foot arch), or a sudden increase in running or other activity. Regardless of how shin splints are caused, the condition results in irritation and damage to the attachment of tendons to the tibia.
Shin Splint Treatment
The key to treating shin splints is to immediately stop the activity that is causing pain. It may take a few days to several weeks for shin splints to heal completely. Premature return to the same activity without behavior modification will again result in shin splints.
Ice therapy, rest and stretching exercises are the best treatments for shin splints.
Ice Therapy - The benefits of ice therapy as applied to shin splints are the same as for other rehabilitation regiments. By reducing pain, ice therapy allows exercise earlier in the treatment of the injury. Exercise, in turn, increases blood flow and helps to heal the damage cause by shin splints.
Stretching - Gentle stretching exercises can help to ease shin splint pain and speed recovery. Stretching should include the calf, Achilles’ tendon, and the hamstring. Initial stretching should be very light so as not to re-injure the affected area.
Rest - Rest from the activity that caused the injury is the only way to completely heal shin splints. (A reduction in the offending activity to a level where pain is not a factor can be considered "rest.") Active persons may wish to consider cross training to avoid becoming out of shape while healing. Swimming and biking are a good way to stay fit while recovering from shin splints.
Consult a physician if you have taken steps to avoid shin splints but continue to suffer from symptoms.
Shin Splint Prevention
Preventions is definitely the best medicine for shin splints. Stretching exercises, proper warm-up and cool-down, and well-fitting running shoes are all key factors in preventing shin splints. Some research indicates that icing the shin and calf before and after exercise also help to prevent the occurrence of shin splints.
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