Shin Splints
Characterized by pain or tenderness in the front of the tibia (shin bone). Medically known as medial tibial stress syndrome.
Cause:
- Too much, too soon in relation to mileage, speed, agility work or hills
- Worn out shoes
- Incorrect footwear, i.e. not enough or too much motion control
- Running on a slanted or hard surface
- Tight Achilles or muscle imbalances in the ankle
Diagnosis:
- Irritation of the muscles, tendon, and connective tissue from improper use or overload
- Stress fractures along the tibia bone, generally caused by overuse and hard surfaces
- Compartment syndrome (this will often need immediate medical attention)
Immediate Action:
- Rest by decreasing mileage or doing a decreased impact activity, like swimming or biking.
- Ice, especially the first 7-14days.
- Compress the your shin using an ace bandage while you ice and elevate it above your heart. This will help decrease swelling.
- Make sure you are running in the proper shoes.
- Get a professional or experienced runner to look at your running program and make sure you are not doing too much, too soon.
- Check with your doctor before taking any over the counter NSAIDS to make sure they do not interfere with other medications.
- Resume activity gradually, starting back where you left off could aggravate the problem.
Prevention/ Treatment for Shin Splints Related to Muscle Pain or Imbalance:
- Use a Rolling Pin on your shin
- Strengthen your Tibialis Anterior (shin muscle)
- Strengthen your Posterior Tibialis and Peroneal Muscle (muscles that control side to side ankle movement)
- Stretch your Achilles
Seek immediate medical attention:
- The shin is inflamed and hot with pain during rest
- Severe swelling that is getting worse
- Pain following some kind of trauma
Always consult your physician before starting a new workout program.
