Curing and the Prevention of Those Frustrating Shin Splints!

The term "shin splints" is a name often given to any pain at the front of the lower leg. However, true shin splints symptoms occur at the front inside of the shin bone and can arise from a number of causes; Overpronation of the feet, Oversupination of the feet, Inadequate footwear, Increasing training too quickly, Running on hard surfaces, and Decreased flexibility at the ankle joint are common causes.

To treat you shin splints, you must rest to allow the injury to heal.  Apply ice therapy regularly in the early stages to reduce pain and inflammation and stretch the muscles regularly to increase flexibility. Try wearing shock absorbing insoles to reduce the shock in your lower leg. You can also maintain your fitness during this healing time with non weight bearing exercises such as swimming and cycling.

Once the shin splints have healed, you want to prevent future injury. Problems such as overpronation and supination can be corrected using running shoes or insoles (or orthodics if necessary). Increase distances gradually, no more than 10% to ensure the muscles are not overworked and try to avoid running on hard surfaces. Move to the grass, beach or trail as the softer ground provides better shock absorbtion. You can also try applying heat before training as this can provide support and compression to the lower leg, reducing strain in the muscles. Stretch and massage regularly, even daily, to improve flexibility.

 (Please talk to me if this is something that is bothering you, and we’ll work a solution into your program!)