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Shin Splints Causes and Remedies

by Wayne Wargo (PenWay.org)

Shin splints are one of the five most common running injuries. They are characterized by pain and tenderness at or near the large lower leg bone called the tibia. This pain can be caused by some sort of fracture in the bone. It can also be caused by an irritation of a nerve.

One main cause of shin splints is too much impact to the lower legs, which is primarily created by heel striking. It's a stress type injury, so the only treatment that works is rest. Another cause of shin splints is overuse of the muscle that holds up the arch. About 75% of shin splints are due to this overuse.

This pain results from too heavy a workload on the tibia and the tissues around it. A person with shin splints will notice sharp pain in the lower front part of his or her leg. It may be also be accompanied by swelling and hardening of the soft tissues. A person with shin splints routinely reports pain at the beginning of an activity that gradually subsides with use, only to return after activity has ceased.

People with flat feet, high arches, or feet that turn outward may be more prone to shin splints Shoes that are worn or don't provide proper foot support also add to the problem. Orthotic insoles are useful in that they help prevent overpronation and provide heel cushioning to reduce impact while providing heel stability. Pronation is the inward (medial) roll of the foot and in particular the heel and arch, which occurs naturally at the heel, strike as a cushioning mechanism. Overpronation is when the feet roll inward too much.

The reason shin splints occur is because the muscles that move our feet in different directions are actually up in our shin area. Our feet are the foundation of our body. Many problems in the legs, knees and back can be attributed to poor foot biomechanics. Therefore, orthotics can be very useful in the treatment of shin splints, knee pain and lower back pain.

Over-the-counter analgesics, such as aspirin and ibuprofen are very effective in relieving the pain of shin splints. Put ice on your shins after exercising or if you begin to feel shin pain. Apply ice packs to the affected shin for 15 to 20 minutes at a time, four times a day for several days. To protect your skin, wrap the ice packs in a thin towel. Elevate the affected shin above the level of your heart, especially at night.

The main type of treatment is also a method of prevention, and is the use of an arch to support the foot.

Be sure to wear comfortable shoes with good support!

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