So what happened was you recently began an exercise program: high impact aerobics, running, kickboxing, or dancing. Or you just stepped up your running miles. Now your shins are painful and maybe slightly swollen. You have shin splints, my friend, an injury most common to beginner athlete’s (although experienced people sometimes get it too).

What exactly is a shin splint?

Really, a shin splint is muscle and/or soft tissue inflammation on the front, inside part of the shin bone (tibia). Shin splints don’t have anything to do with your bones; however, if you have localized pain on the bone itself you need to see a physician to rule out the possibility of a stress fracture (a serious condition requiring immediate medical attention).

If you press your fingers to either side of your shins, in one or more places, you will feel tenderness. The pain line should be vertical, running up and down either side of your shin bone.

When you exercise, you might notice the pain tends to disappear, only to return after your workout. The reason for this is that your muscles are warming up, filling with blood, and you are feeling the endorphins of exercise. If your pain increases during exercise, you may not have shin splints but more serious conditions such as a stress fracture or compartment syndrome (see your physician).

What caused my injury?

Simply, you did too much too soon. Your heart was probably read to run those four miles, but your body was not. The muscles around the shin bone were not strong enough to withstand the pounding on the pavement. They tore and became inflamed.

Other causes could include a bad pair of shoes. Make sure your shoes are still good. You should replace running shoes every 500 miles. Take your fitness shoes to a specialty store and have them evaluated. Simply replacing your old sneakers might be enough to make the pain go away.

Also, your shoes could be the wrong type for your activity or stride, so it’s important to go to a specialty sports shoe store to have your gait evaluated. You may need inserts or stride correction coaching.

How do I treat shin splints?

First, stop doing what you are doing. Don’t do any impact activities for a few days. Exercise instead by swimming, water jogging, water aerobics, or cycling. These exercises do not put pressure on the lower leg.

Next use the old familiar formula: R.I.C.E.- Rest, Ice, Compression, Elevation. Ice your shins for 20 minutes twice a day. A good method I use is to freeze Dixie cups (paper bathroom cups) filled with water. I then peel back the top until I have a nice little ice stick to run up and down my shins. Be careful not to freeze your skin; use a thin cloth between your skin and bare ice. Wrap shins with a snug (not tight) elastic bandage, and elevate them above your heart for 20 minutes, twice a day to reduce inflammation and swelling.

Preventing Shin Splints

It is important to prevent shin splints to avoid causing more damage to the leg. Untreated shin splints can result in stress fractures, which are serious bone injuries requiring nearly 6 weeks of total rest and treatment (often involving crutches).

Prevent the injury by exercising in the correct shoes. If you think spending the extra money on good shoes and inserts is too much, just add up the resulting medical expenses of a stress fracture. It’s worth the money.

Once you resume activity, do so slowly and don’t make the same mistakes. Increase activity and running mileage slowly. Stretch your body thoroughly before activity. Also remember to warm up for 10-15 minutes before exercising. A warmed-up, stretched muscle will be less likely to sustain injury.

Exercise on soft surfaces. These surfaces listed range from very hard (avoid) to soft (preferable): concrete, asphalt, packed dirt, grass, sand. Don’t run on sidewalks, instead run on the edge of the asphalt road beside the sidewalk. Be sure to wear reflective running gear and be alert for traffic. You may also want to consider doing 40-60% of your training on a treadmill or on a running track.

Finally, strengthening the muscles of your lower leg will also help to prevent injury by taking excessive pressure off your shin bone and tissue. Try doing calf raises, 3 sets of 10-15 reps before a workout. Also, sit in a chair and trace the alphabet in the air using your big toe. Do this exercise with each foot.

Don’t hesitate to see your doctor if pain doesn’t decrease after a week or two. Another more serious condition may be to blame.