Ever felt pain in the front of your leg? If you feel it after exercising, it may be shin splints. According to the American Academy of Orthopaedic Surgeons, this painful condition can arise with any vigorous athletic activity, though running is one of the most common culprits.
“For those who have never experienced shin splints, the condition may seem a minor inconvenience,” says Mary Descaro, PT, DPT, OMT-C, CLT, clinical lead physical therapist at Beaufort Memorial Outpatient Rehabilitation Services. “However, shin splints can sideline you, keeping you from the activities you enjoy that keep you strong and healthy. Recognizing the symptoms and doing something about them reduces the risk that your leg pain sticks around.”
Keep reading to learn what causes shin splints, how to recover from this common problem and what you can do to avoid them in the first place.
Shin Splints Explained
Shin splints or medial tibial stress syndrome is the result of overuse. You push yourself too hard, and you inflame the muscles, tendons and bone tissue in and around your shin.
The most common symptoms of shin splints are pain and swelling in one or both legs. When the pain sets in, it ranges from a dull, throbbing pain to a sharp, intense pain. Your aches may kick in during and after exercise and improve with rest. Severe cases may continue to cause pain even when you stop working out. Touch the affected shin, and your unpleasant symptoms may worsen.
Anyone who engages in activities that put repetitive stress on the lower legs is at risk for shin splints. However, certain factors increase your risk for shin splints. These include the following:
- Exercising on concrete or other hard surfaces
- Having flat feet or rigid foot arches
- Using improper or worn-out shoes
Additionally, shin splints are often associated with new stresses to your body. Increase the intensity or duration of your training or begin running for longer distances or on different terrain, and you may develop shin splints.
Read More: Safety on the Run: Tips to Prevent Running Injuries
A Restful Recovery
“Painful as shin splints are, they’re usually easy to treat,” Descaro says. “All it takes is a little patience, and you can likely recover without any medical intervention.”
To relieve the pain of shin splints, take it easy and take care of yourself.
- Cool down. A few times a day, apply ice to your hurting shins for 20 minutes at a time. After a few days, the pain should back off. You can then stop icing your shin.
- Stay on the sidelines. It’s okay to walk around school, work or the grocery store. Just don’t push it, and avoid any activity that causes pain in your shins. In two or four weeks, you can ease back into your exercise routine if you don’t have any more pain.
- Treat your feet. Talk with your health team about ways to heal your shins and protect against further harm. Special insoles or orthotics can give added support to your feet and shins. If your shoes are old or not made for your activity of choice, buy a new pair.
- Use medication as needed. Over-the-counter medications can take the edge off your pain. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can also help reduce swelling and speed up the healing process. Take these medications as directed for relief and healing.
Still have pain? Keep waiting.
“Jumping back into physical activity before you’re fully healed from shin splints can lead to reinjury or other problems,” Descaro says.
Read More: Head Off Sports Injuries Before They Happen
When Your Shins Need Special Care
Most of the time, home care helps you bounce back from shin splints. In the event you need some help recovering, a physical therapist can help. During physical therapy sessions, the therapist teaches you exercises to strengthen your legs and reduce the pain you experience.
When the pain sticks around after weeks of rest and self-management, contact your primary care provider. It may not be shin splints. You may have a stress fracture, tendinitis or another condition that mimics the pain of shin splints.
To get to the bottom of your issue, your provider may perform imaging exams or other tests. Should another condition be found, your orthopedic treatment depends on the underlying issue.
Read More: A Primer on Preventing Bone and Joint Problems
Keeping One Step Ahead of Shin Splints
Prefer to avoid leg pain by outrunning shin splints? Take the right steps, and you may just do it.
“It’s not always possible to avoid shin splints,” Descaro says, “but a few small steps can reduce your risk.”
To increase your likelihood of preventing shin splints, try these tips:
- Change your routine. Shin splints are the result of repeated stress on the shin area. Reduce your risk by mixing up your running routine with some cross-training. Choose activities that have a low impact on your shins. Go for a swim, ride your bike or work on strengthening your core with crunches and other exercises.
- Exercise on soft surfaces. Running and jumping on hard surfaces, such as concrete, puts stress on your joints and shins. When possible, get active on soft surfaces. Run beside the sidewalk in the grass or stand on a yoga mat when lifting weights or doing calisthenics.
- Strengthen and stretch. Any exercise that strengthens your legs will help protect your shins. Good options include calf raises and walking on your heels for a short distance. You should also warm up and stretch your calf muscles, ankle area and other leg muscles before and after working out.
- Wear the right shoes. When you’re running, wear properly fitting running shoes. Running in shoes made for basketball or other activities can contribute to shin splints.
Request an appointment with an orthopedic specialist at Beaufort Memorial for help avoiding or overcoming shin splints and other issues that put you on the sidelines.