Have you recently taken up running? You may find yourself grabbing for your lower leg or unable to continue. This may be due to shin splints, one of the most common injuries in runners. Any time you start a new form of exercise it is important to not do too much too soon. Even if you were once a long-distance marathon runner, if you have taken a break, you need to slowly get back into the swing of things!
What Are Shins Splints?
Shin splints occur when running on hard surfaces for long periods of time or overuse of the muscles around the shin bone. It is also found in people who have recently intensified their workouts after a period of rest. Athletes who may suffer include runners, gymnasts, dancers, and more. Often symptoms include pain in the leg, typically lower leg, sharp or dull pain in the front of the shin when weight-bearing, and pain that gets better with rest. Different anatomical factors may put you more at risk such as having flat feet, not wearing proper footwear or having a job that requires long periods of standing.
What Causes Shin Splints?
Shin splints are, more often than not, an overuse injury. Other causes include:
- Having flat feet or wearing the wrong shoes based on your arch may cause shin splints if you are not wearing the proper shoes. Stores like Fleet Feet can measure your foot and tell you the exact show to wear. We recommend getting proper sizes for shoes, especially if you are a runner. Changing your shoes every 200 miles or so is also a great preventative measure to take.
- Muscle imbalances in the lower leg wearing heeled shoes can sometimes be the cause of muscle imbalances in the lower leg. Try doing single-leg exercises for imbalanced legs.
- Hard or inclined surfaces when running: running on asphalt or hills can cause stress on the muscles around the shin. Try changing up the terrain you run on to decrease your risk of shin splints.
How to Treat Shin Splints
Resting is the most important treatment for shin splints. Most of the reason shin splints occur is due to overuse, so taking time to let your body recover is crucial. The RICE method (rest, ice, compress, elevate) can be used throughout the day to speed recovery. Try this for 2 weeks, and if the pain persists after a month, it may be time to see an orthopedic doctor near you.
Treatments:
- Wear insoles
- Take anti-inflammatory medication: ibuprofen or Advil will help with pain and swelling of the muscles around your shin bone. As always, talk to your doctor before taking medication for shin splints.
- Physical therapy: strengthening the muscles in your feet and shins will help prevent injury.
- Warm Up Before Running: dynamic stretching before running has been proven to decrease your risk of injuries such as shin splints.
How to Prevent Shin Splints
We encourage all patients to go slow when trying any form of new exercise or movement they have not previously been doing. Doing too much too soon or doing something new is one of the most common reasons for injury. It takes time for your muscles and joints to get used to new activities. Inflammation and pain are responses your body gives you to something unfamiliar.
The 10% rule
The 10% rule applies to all runners. It is recommended to only increase your mileage by 10% each week to avoid injury. This proven rule is recommended to prevent overuse injuries like shin splints.
How Long Does It Take Shin Splints to Heal?
It can take anywhere from 3 to 6 weeks for shin splints to heal. If you are not resting, it elongates the time of your recovery. Therefore, take as much time as you can to rest and try doing some other form of cardio other than running.
Exercises for Shin Splints
- Swimming: If you want to keep your cardiovascular health in check while taking some time off from running, we encourage patients to take up swimming in the meantime.
- Cycling: If cycling does not cause shin splint pain, it is also a great form of cardio that can be done outdoors just like running!
- Resistance Training: Resistance training is the best form of exercise we can recommend while dealing with a shin splint injury. It helps build strength, works on a range of motion, and helps with balancing muscle strength in the lower legs. Talk with a physical therapist near you to see the best resistance training exercises while recovering from shin splints.
What Happens if Shin Splints go Untreated?
If you do not give your body the amount of rest it needs to heal, it could lead to an increased risk of stress fractures. Stress fractures are tiny fractures in the bone caused by repeated force to the bone. Weakened muscles around the bone are a cause of stress fractures. Treatment for stress fractures is often crutches or a walking boot.
When to See a Doctor
If you still have pain after resting for a month, it may be time to see an orthopedic doctor. You could have caused more damage than slight inflammation to the muscles around your shin. It is better to see a doctor and get a full examination rather than letting the injury linger. Our doctors at Elite Sports Medicine + Orthopedics specialize in running injuries and can help get you back on track! See a full list of our providers and their specialties here.
Who Treats Shin Splints at Elite?
All of our doctors are able to treat a simple injury like shin splints, but the doctors who focus on the leg extremity of the body are Drs. Elrod, Moore, Martin, Price, and Dierckman.
Can a Physical Therapist Treat Shin Splints?
Yes, physical therapists are great resources for shin splint treatment. They can even come up with a detailed workout plan to get you back on track and not lose any progress in your running.
Author: AMWN Dev
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