Run for It!: Shin Splints

A common complaint amongst runners is shin splints. This is the pain you feel at the front of your lower leg. It ranges from general discomfort to feeling like someone took a Louisville Slugger to your shins. There are several ways to avoid shin splints as well as ways to treat them.

What are shin splints, exactly?
Shin splints, or medial tibial stress syndrome, is an inflammation of the thin layer of tissue that covers the shinbone and attaches to the muscles of the lower leg.

What causes them?

• Flat feet or rigid arches
• Wearing ill-fitting or worn-out shoes
• Running increasingly long distances
• Running on hard surfaces such as concrete or on uneven ground
• Tight, inflexible muscles

What can I do to avoid shin splints?

• Custom-made insoles can help to correct your arches
• Buy new shoes! Be sure to do research about shoes that will work best for your specific needs.
• Switch to running on dirt or gravel trails
• Warm up and stretch properly
• Slow down! Take a break or decrease your distance.
• Strength training and conditioning: build up your muscle strength

How do I treat shin splints?

R.I.C.E.

• Rest
• Ice
• Compression
• Elevation

Thereafter, a regimen of heat and massage before and after activity will help to speed healing and reduce soreness.