Dedicated runners and weekend warriors alike can attest to the annoyance of shin splints. After a few weeks of pounding the pavement, a small pain may develop in the front side of the shin. In a few short runs, that tiny pain may turn into a larger injury, eventually putting a halt to your training. With shin splints being such a common injury, itБs important to know the cause and methods for recovery and prevention to keep you healthy and on the roads. Shin splints result from excessive trauma to the tibia, and are especially prevalent in sports or activities that cause a high amount of impact like running or basketball. The repetitive stress of running makes both recreational runners and veteran marathoners susceptible to this nagging injury. Joe Vennare, co-founder of Hybrid Athlete, details the predominant causes of shin splints. БTypically, shin splints result from
or overuse, where there is not enough time between training sessions or mileage is increased too quickly.
Poor running form and mechanics can also on the feet, ankles, and knees causing pain in the shins. Б This helps explain why beginning runners often suffer from this common injury. Starting a training program too quickly can overload muscles that arenБt used to heavy pounding. Runners and athletes that tend to have flatter feet or overpronate excessively when they run or walk are also more prone to suffering from shin splints. To stay healthy and on the roads, itБs important to approach your training program with a cautious mindset. Vennare advises, БRunners should be keeping a training log to stay in tune with how far they are running and howб often. Otherwise,б it sб easy to log too many miles too quickly or ignoreб recovery. Б Other than simply monitoring mileage, proper footwear and strength are also crucial to staving off shin pain.
Choose a pair of running shoes that combines the proper amount of cushioning and support. In most cases, itБs best to head to your local running store for a gait analysis to determine the best shoe for you. Outside of gearing up, it pays to help in your feet and surrounding your ankle to handle the pounding of running. Joe suggests jumping rope, especially single-leg skips, to strengthen the ankle and foot. Running on softer surfaces like grass or trails can also help to soften the blow on each footfall as opposed to concrete. When all else fails, rest and ice are your primary resources for healing quickly and getting back to your normal. Shin splints normally require that you take a break from certain physical activities and give your legs time to rest. The discomfort will usually resolve completely in a few hours or at most in a few days with rest and limited activity.
The suggested amount of downtime is typically about two weeks. During this time, you can engage in sports or activities that are less likely to cause additional harm to your legs. These activities include swimming or walking. Your doctor will often suggest that you do the following: use take an, such as, use a Check with your doctor before restarting any activities. Warming up before exercising is also a good way to make sure your legs arenБt sore. Surgery is rarely used to treat shin splints. However, if your shins splints are causing severe pain and symptoms last for more than several months, your doctor may recommend surgery. This surgery is known as a fasciotomy. In this procedure, your doctor will make small cuts in the fascia tissue surrounding your calf muscles. This can potentially relieve some of the pain caused by shin splints.