Shin splints are inflammation in the front part of the tibia caused by strenuous activity, stop-start actions or too much running on hard surfaces. When shin splints occur, pain is usually felt during physical activity will recur during strenuous events like exercise or sports. Pain felt from shin splints comes in the form of a dull aches in the front part of the leg on either side of the shinbone or in the muscle itself.
Signs of shin splints include:. If you find yourself suffering from shin splints, the first thing you should do is rest. Give your body a little time to recuperate and heal. Pushing through the pain is never a good idea and can lead to further injuries. Using a home gym equipment like an elliptical machine allows you to continue aerobic exercise without excessive pressure placed on your shins.
If you are running already, avoid jumping up in mileage or intensity by increasing no more than 10 minutes or 1 mile for your longer runs per week and adding higher intensity runs like a spice to your program once per week at first. Strengthen your core. Sometimes shin pain can be more related to muscle imbalances in our core and lower body. Include total body strengthening exercises times per week and include exercises like plank, lunges, and bridge.
Get Flexible. Using a foam roller or stick and including total body stretching exercises is an effective way to maintain a healthy range of motion in the muscles and joints and prevent aches and pains from developing due to imbalances. This is especially true for runners as the wear pattern right, left, right, left is repetitive and one linear.
Meaning, we use the same muscles and neglect others. Mix up your routine with other activities that move your body in a variety of motions like yoga and strength classes, and in a lower impact mode like the elliptical machine and indoor cycling. Doing so will improve overall health and well being, reduce your risk for overuse injuries and keep your program fresh and fun! If you run three times per week, you can add cross-training on the days in between to allow more recovery post run.
Happy Trails. One of the most important is to make sure you wear comfortable shoes that are not worn out. You can also wear arch supports to take pressure off your shins. When you work out, do not exercise for excessive amounts of time.
This includes elliptical training or any other type of training. Overtraining can cause excess strain on your shins.
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Monitor the health of your community here. More Articles. Written by Kevin Rail. Excessive running is one of the main causes of shin splints. Related Articles. Risk factors for medial tibial stress syndrome in active individuals: An evidence-based review. J Athl Train. Diagnosis and management of acute medial tibial stress syndrome in a 15 year old female surf life-saving competitor.
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