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Causes and treatment of shin splints
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Shin splints (medial tibial stress syndrome) is a fairly common sports injury among runners, joggers, and even participants of aerobic classes. Although painful, catching it early and applying the proper treatment is the key to avoiding a more serious injury that will put an athlete on the bench.
The location of shin splints is easy to spot; it's the shinbone (tibia), which is the long bone on the leg between the knee and the foot. The injury manifests itself as a nagging pain caused by overloading not just the tibia, but also the connective tissues that secure the muscles to the bone.
Specific causes of shin splints
As with plantar fasciitis, there are varying causes of this injury. Since running is such a repetitive activity, the pounding that the body takes is cumulative over time. Improperly fitted running shoes are one common cause. That's why it's critical for newcomers to the sport to determine whether they over-pronate, over-supinate, or have an arch condition that needs correcting. Manufacturers like Nike, New Balance, and Asics typically categorize running shoes with terms such as stability, motion control, and cushioning.
Another culprit is worn-out shoes. Even though they look fine, the material in the soles can break down deceptively quickly. Buy new ones based on mileage rather than looks. Individuals vary, but 350 to 500 miles is typical.
The injury can also be caused by going overboard with hillwork workouts. Like interval training, hill training should be built up over a period of time. Anyone cross-training in sports like basketball, racquetball, and tennis are also at risk, since these games involve frequent stops and starts, which is tough on connective tissue.
Tibial stress syndrome treatment and medicine
This article is no substitute for a doctor's diagnosis, but luckily, shin splints are easy to identify and treat. There may be tender areas on the lower leg towards the inside and there may even be some mild swelling present. The pain may go away after the run is over, and stay away until the next workout.
Treatment can be as simple as R.I.C.E. treatment. This stands for:
- Rest. After working out, stay off the leg.
- Ice. Apply ice packs. This can be easily done with ice cubes in a baggy, but a bag of frozen peas works even better, since it conforms to the shinbone.
- Compression. Think about using an elastic wrap to stabilize the connective tissue.
- Elevation. While icing the leg, elevate it above the height of the heart. This assists in reducing swelling.
Ibuprofen tablets like Motrin and Advil or an acetaminophen like Tylenol work as anti-inflamatories and reduce the discomfort. A podiatrist may recommend a specific arch support to better distribute the body's weight.
How to avoid shin splints in the first place
Prevention is the best cure in most things, and running injuries are no exception. Run on softer surfaces like grass, trails, or asphalt. Avoid concrete. Keep a running log to note mileage and buy new running shoes when needed. Strengthen the shins with exercises like toe raises, using a barbell across the shoulders as when doing squats. Finally, remain vigilant and apply R.I.C.E. at the first hint of injury and adjust your training schedule as needed.
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