Most athletes get shin splints at one time or another. But even if you aren't a professional athlete and at one time or other, you may have had to sprint to catch a bus or chase down your toddler, you may have shin splints if you feel throbbing and aching pains in your shins.
What are shin splints?
If you have pain and swelling in the front of your lower legs, you have shin splints. It is inflammation of the front of the lower leg and is also called tibial stress syndrome. The shin or shank bone is the tibia, the larger and stronger of the two bones in the lower leg that connects the knee with the ankle bones. It is one of the strongest weight-bearing bones in the body.
Shin splints are very common - especially in athletes. They cause 13 percent of all running injuries. They are often seen after runners increase their workout intensity (distance, length or speed) or change the surface they run on - like shifting from a dirt path to asphalt. Shin splints are also common in dancers, soccer players and can be seen in almost any athlete.
What causes shin splints?
Inflammation to the shin results from the repeated pulling of the muscles in the leg away from the shin. A number of factors can contribute to this including having flat feet, tight calf muscles, improper training techniques, overuse of the muscles causing them to become irritated and swollen, stress fractures (tiny breaks in the bone), worn out or improper workout shoes/sneakers, as well as running or walking on uneven surfaces.
What do shin splints feel like?
Most people with shin splints complain of dull, aching pain in the front of the lower leg. Some people feel it only during exercise; others feel it when they've stopped exercising. Sometimes, the pain can be constant.
Depending on the cause of the shin splints, the pain may be located on either side of the shinbone or in the muscles themselves. These painful, swollen muscles can sometimes irritate the nerves going to the feet, causing them to feel weak or numb.
Get help if the pain to the lower leg continues, it is recommended that you see your podiatrist for an evaluation and necessary treatment. To diagnose shin splints, your doctor will perform a thorough physical exam. They may want to see how you walk or run to look for any gait problems. In addition, x-rays or bone scans may be ordered to look for fractures.
Treatment for shin splints
Regardless of the cause of the shin splints, treatment is usually the same.
o Rest is vital to allow the area to heal. Take a break from your exercise routine allowing the muscles of the lower leg to rest and heal.
o Ice the shin to reduce pain and swelling. Apply ice for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
o Anti-inflammatory painkillers. Non-steroidal anti-inflammatory drugs (NSAIDs) will also help with pain and swelling.
o Arch supports for your shoes. Orthotics will help with flat feet and decrease muscle strains from over pronation.
o Stretching and range of motion exercises are very important to increase flexibility. Athletes must do warm-up and cool down exercises every time they work out.
o Neoprene sleeve shin guards can be used to support and warm the leg, especially during exercise or sports.
o Physical therapy to stretch and strengthen the muscles in your shins.
o Wear properly fitted, supportive shoes that are in good condition and not worn out.
o In very rare cases, surgery is needed for severe stress fractures.
When will shin splints heal?
You cannot predict exactly when the shin splints will heal; it depends on what caused it in the first place and how well you are following the treatment recommendations. It can take anywhere from three to six months to resolve. The most important thing is not to rush back into your sport. If you start exercising too soon before your shin splints are healed, you cause permanent damage.
I know it is very difficult for someone who exercises regularly to not exercise. While the shin splints are healing, you could take up a new non-impact sporting activity that won't aggravate your shin splints like swimming, cycling, weightlifting, etc.
Shin splints are fully healed when the injured leg is as flexible as the other leg, it feels as strong as the other leg and you can jog, sprint, and jump without pain. X-rays are repeated and will be normal, showing that the stress fractures have healed.
How to prevent shin splints
To prevent shin splints, you should always wear shoes with good support and padding, warm up before working out, ensuring that you stretch the muscles in your legs. Stop working out as soon as you feel pain in your shins and don't run or play on hard surfaces. It is better for your feet and legs to work out on a wooden floor, packed dirt/sand rather than asphalt or concrete.
For more information on shin splints email foothealth242@gmail.com or visit www.footphysicians.com or www.webmd.com. To see a podiatrist, visit Bahamas Foot Centre on Rosetta Street, telephone 325-2996 or Bahamas Surgical Associates on Albury Lane, telephone 394-5820.
Click here to read more at The Nassau Guardian
