SHIN SPLINTS

One of the most common injuries that occur in all running based activities is medial tibial stress syndrome, or shin splints. They are the cause of 13% of all running injuries.

What do shin splints feel like?

• A dull, aching pain in the front of the lower leg. It may be located along either side of the shin bone or in the muscles.

• The pain can be present during exercise, after exercise, or on a consistent basis.

• The area may be painful to touch.

• Swelling in the area my not be seen but the swelling can sometimes irritate the nerves in the feet, causing them to feel week or numb.

Shin splints aren't really a single medical condition. Instead, they are a symptom of an underlying problem. They can be caused by:

• Irritated and swollen muscles, often caused by overuse.

• Overpronation, or "flat feet". A lack of arch support in the shoes can exacerbate the problem.

• Increasing the workout intensity or changing the surface of the workout without allowing proper adaptation time.

• Stress fractures, which are tiny, hairline breaks in the lower leg bones.

Regardless of the causes of the shin pain, the general treatment protocol is the same. Treatment for shin splints can include:

• Rest. Alter any activities that cause you pain to ones that don't. For example, try swimming or stationary biking instead of running.

• Ice for 20 minutes, 2-3 times a day. You should wait a minimum of 1 hour between applications.

• New or better supportive shoes. If it is determined that you are pronating when you run, buying shoes to correct that or adding in arch supports can help the problem.

• Stretching and exercises. Examples of such stretching and strengthening exercises are below.

How long with this injury last:

• There is no way to predict how long it will take for you shin splints to go away. It all depends on what is causing them and how well you take care of them.

• The most important thing you can do is to take the time to heal. They won't go away by pushing through the pain.

Prevention strategies:

• Always wear shoes with good support and padding

• Always properly warm up before you work out and then properly cool down when you are done. A thorough stretching routine should be part of this cool down.

• Build up your resistance over time. If you know you are going to be starting an activity or sport that requires a lot of running, start working out ahead of time.

• Gradually adjust to new surfaces.