Understanding Shin Splints

As we head into the end of January, those of us who chose to dedicate our new year to exercise more frequently may be feeling the aches and pains associated with new workouts.  Lower leg pain – commonly referred to as shin splints – are a common exercise related problem that can be triggered by doing too much too fast.  The term shin splints refer to pain that is felt along the inner edge of the shinbone.

Causes

There are a number of causes of shin splints.  One leading theory is overpronation, which occurs when the foot rolls inwards and the arch of the foot flattens.  Other causes of shin splints include inadequate stretching, wearing old, worn-out shoes, or excessive stress placed on one leg or hip due to having a dominant leg.  Finally, overworking your legs as a result of increasing mileage or changes in incline can also lead to shin splints.

Prevention

On average it takes 71 days to rehab shin splints.  When training for a race or sporting event over two months is a significant amount of time you may be prevented from training full out.  To prevent shin splints it is important to build mileage gradually.  New runners shouldn’t grind out five miles their first time out.  Instead interval training with walking and jogging will help break in your body and prevent long-term damage.  When increasing duration and intensity always abide by the rule of 10 – increase distance by 10% each week.

Cross training is another important component of avoiding overuse injuries such as shin splints.  Running is a high-impact activity so it is important to mix up your daily workout with activities that are less jarring on the joints.  If your goal is to have a cardiovascular workout five days a week – only three of those days should include running.  On the off days cycling, swimming, or rowing are good alternatives that raise your heart rate and burn calories.

Another way to prevent shin splints is to perfect your stride and the way your foot hits the ground.  The stride should remain short to boost mechanical efficiency.  In addition, it is important for your foot to land flat to prevent your foot from slapping down on the pavement.  All this should be done while wearing a supportive shoe.  Shoes should be replaced at least every 300 miles to prevent shin splints.

Treatment

If you do experience shin splints, nonsurgical treatments are most commonly advised by medical professionals.  Since most shin splints are caused by overuse, rest and the use of anti-inflammatory over-the-counter drugs are the most used remedy. During recovery, low impact exercises can be performed; however, if the pain increases, activity should be stopped.  Stretching the lower leg muscles that surround the shin after low impact exercise will help to loosen the area up and provide relief.  Finally, consider adding orthotic shoe implants into your athletic shoes.  Since many people with flat feet experience shin splints, these inserts can help stabilize the foot.

Shin pain doesn’t always mean shin splints are present.  There are several other ailments that mask themselves as shin splints, but could in fact be more serious.  For example stress fractures, which are an incomplete crack in the bone, are far more serious and can be identified with a bone scan.  Compartment syndrome, which is the swelling of muscles within a closed compartment. is another condition that can be mistaken for shin splints.  Common symptoms that differentiate compartment syndrome from shin splits include leg pain, unusual nerve sensation, and muscle weakness.  If you think you lower leg pain could be something more serious than a shin splint it is important to visit your doctor.

Chiropractic treatment is another non-invasive option to help heal shin splints. While the problem may seem localized to the shins, a chiropractor can determine how your overall alignment is affecting the condition. The ligaments and nerves of the body connect in multiple locations, and shin splits can be treated with chiropractic adjustments to other relevant parts of the body, such as the calves, ankles, and feet.

Before returning to your normal routine it is important that you are pain free for at least two weeks.  In addition, remember to slowly ramp up your training.  Overuse and overtraining may have been the original culprit of the shin splint, so don’t start off on the wrong foot by over doing it after a hiatus.  The key to avoiding shin splints is prevention.  Stay healthy by following these tips – your shins with thank us!