Shin Splints
Shin splints are usually a short term condition which sees the sufferer have pain at the front of the lower leg, i.e. around the shin. Most of the time, this injury is brought on through constant use of certain muscles which results in inflammation of the area.
Symptoms
The symptoms of shin splints are fairly obvious. Most of the time you will experience pain in the shin area while exercising although this will ease off when you rest. The area is likely to be tender and if you feel the area, you could feel bumps around the bone. Swelling is also something that can occur although this will probably only come once the condition starts to worsen.
Should an athlete continue to exercise while suffering, there is a chance that the pain will continue to get worse and will become so severe that they will have to stop their workout.
Causes
Shin splints are caused through excessive pressure around the shinbone. If the muscles in this area become overworked and fatigued, they become inflamed and more pressure is exerted onto the nearby bones. This pressure results in pain to the athlete.
The most common cause of shin splints is due to an increased intensity of training or workload. As the muscles around this area are not used to such exercise, they become fatigued quickly and more pressure is exerted onto the shinbone.
There are a host of other possible causes as well though. A change in the weather could result in shin splints, as if the ground hardens more pressure will be put onto the ankle area. If the ground is hard, it’s not just running that can result in shin splints. For example, a golfer is someone who walks miles and miles in a round and if the ground is hard their shin is going to come under a lot of pressure.
Other causes can be running downhill and participating in a sport which doesn’t flow continuously (i.e. has a lot of starting and stopping). Both of these actions result in more pressure on the shin, which then means pain to the athlete.
Treatment
The main advice for this condition is use RICE treatment. While previously it was recommended not to do any exercise, nowadays the suggestion is to try and perform mild exercise. By this we mean things like swimming, which don’t put too much pressure on the shin, are acceptable.
Ice and pressure need to be placed on the area, to try and reduce the inflammation. This needs to be done three or four times every day. Another tip is to elevate the area (keep the leg above the heart level) whenever possible as this is also a way to reduce swelling.
A final treatment tip is to consider using an arch support. This will relieve pressure from the shin and at least allow for moderate exercise.
Prevention
The best tip to prevent shin splints is to strengthen the muscles in this area. If there is more strength in the lower leg, there is less chance of the muscles getting fatigued and then forcing pressure onto the bone. If your injury was quite severe then you may want to consider visiting an injury clinic for rehabilitation exercises, although exercises such as toe raises and leg presses should help.
Another recommendation is to use the correct footwear and equipment. If you compete in a high impact sport, you must use footwear that is tailored to your feet. Similarly, wearing soles in the bottom of your shoes can also help as they provide additional cushioning.