Shin Splints Can Be Prevented

by Dr. Brett L. Lukert, DC

Most people who have been involved with running either competitively or recreationally have probably had some experience with shin splints. Shin splints are a common overuse injury seen mainly in runners, affecting the front of the lower leg, specifically the tibia bone and the muscles that attach to it.

For this reason, shin splints are also referred to as Medial Tibial Stress Syndrome. When the muscle tendons that attach to the tibia are overworked, they can partially tear away from the bone, resulting in inflammation and severe pain. Symptoms include tenderness on the inside of the shin, pain after running (or fast walking), and possible bumps (called adhesions) along the side of the tibia.

Causes of shin splints are due to one of two things: overload (training errors) or biomechanical defects. If the intensity or duration of a running workout is increased too quickly, the body does not have adequate time to adapt and repair. This extra stress "overloads" the muscle tendons in the lower legs and causes the inflammatory pain associated with shin splints. Running on too much concrete, uneven ground or in worn out shoes are other examples of overload.

The major biomechanical defects include flat feet and overpronation. Flat feet do not provide the shock absorptive qualities that an arched foot does. Overpronation is the excessive inward rolling of the foot that occurs just after heel strike during the gait cycle. These biomechanical inefficiencies create overstretching of the lower leg muscles, which also cause shin splints.

Treatment for shin splints includes icing, ultrasound, deep tissue stretching, and decreasing the amount of weight bearing exercise (running, walking) until the pain has subsided. Once this is accomplished, proper rehabilitation of the lower leg is important to not only restore proper flexibility and strength, but also to avoid future episodes.

Ultimately, however, the primary focus should be on prevention, and shin splints can be prevented. This requires a proper warm up, stretching and strengthening exercises for the lower leg, wearing appropriate shoes, using arch supports or custom orthotics if indicated, icing after running, and not increasing mileage too quickly. Taking these preventive measures will give you the best chance to stay on the road and be healthy, live healthy and stay healthy!