Among the most common injuries of sports enthusiasts, especially those who run, "exercise-walk," or do high-impact aerobics, is shin splints.
The symptoms of shin splints are extreme pain and tenderness along the lower, inner shins of both legs. The leg muscles and the membrane that surrounds the bone and tendons become inflamed.
The most common cause of shin splints is simple overuse, especially when a person begins training or increases training. Exercising on hard surfaces and wearing poorly fitted or worn out shoes can also increase the risk of shin splints.
People whose feet pronate excessively, or roll inward at the ankle so that the arch flattens, are also at risk for shin splints. Everyone pronates to some extent, but excessive pronation places great stress on the calf muscles, which can lead to shin splints and a number of other injuries. Pronation can be corrected by wearing exercise shoes designed to guard against pronation or by using orthotic devices to support the arch.
The best first treatment for shin splints is ice packs two to three times a day for a maximum of 20 minutes each. After a day or two, heat treatment is also soothing. Taking aspirin and properly taping the heels and ankles helps alleviate pain as well. However, exercising before the inflammation has subsided may cause the condition to worsen.
Prevent shin splints by observing the following tips:
- Wear proper and well-padded footwear and replace shoes before they become excessively worn
- Follow a training schedule that is right for your level of fitness
- Run on a soft running surface
- Do aerobics on a soft, flexible surface
If you have symptoms of shin splints that don't subside after a couple of days of self-care, see your healthcare provider, who will examine you to make sure you are not suffering from a stress fracture of the shin bone. Follow your healthcare provider's advice on recovering from the shin splints and preventing future bouts.