“Shin Splints” is a very common injury that affects athletes in various sports, but is most common among runners. Overuse, a sudden change in activity level or training surface, or improper footwear cause the injury. Pain along the shin bone results from inflammation of the shin muscles, connective tissue, and the shin bone itself. Shin splints can progress to a stress fracture - a small crack in the shin bone - so it's important to have your injury evaluated by the athletic trainers before it gets worse.
How do you treat shin splints?
First, see your athletic trainers or doctor for evaluation.
Use ice massage. Fill several paper cups with water and freeze them at home. When frozen, peel off the top of the cup. Rub the ice up and down on your shin for 7-10 minutes, 3 times a day. Other forms of treatment performed in the athletic training facility include whirlpool, ultrasound, electrical stimulation and rehabilitation exercises.
Rest or reduce physical activities such as running or jumping. Athletes with minor injuries are often able to continue sports participation some adjustments in running activities, however those with more severe injuries may need some downtime. Alternative non-impact activities can be done to maintain conditioning such as the stationary bike, elliptical trainer or swimming.
Stretch and strengthen your shin muscles and strengthen your core. See your athletic trainers for suggestions.
Consume adequate Vitamin D and Calcium. Poor intake of these nutrients increase your risk of a bony stress injury to your shins.
Correct foot abnormalities through the use of proper footwear, over the counter arch supports or custom-made orthotics.
Adjust any training errors. For example, increasing running mileage, training intensity or frequency too quickly is often the cause of shin pain. Runners should not increase their mileage by more than 10 percent a week.
How do you prevent shin splints?
Progress your training slowly. Gradually increase the intensity, frequency and duration of your workouts. Remember to avoid adding running mileage too quickly to your training program.
Come prepared for preseason workouts and practices by beginning a training and conditioning program at least 4-6 weeks prior to the season. Many athletes suffer from shin splints early in the season because they are not accustomed to the intensity and frequency of the conditioning and practice activities. You can avoid this by preparing your body beforehand in a gradual manner.
Wear proper footwear and replace your running shoes every 300-400 miles, or every season.
Be careful when changing running surfaces. For example if you play field hockey in the fall on grass or turf, and then switch to playing basketball in the winter, the sudden change in surface can cause shin pain.