Preventing and treating shin splints
By Curt Blakeney and Zig Ziegler
For Active.com
August 16, 2005

Any athlete who has experienced the pain of shin splints knows the
frustration in dealing with this common overuse injury. "Shin splints"
is a general term for a condition caused by inflammation to the
anterior or posterior muscles and tendons in the lower leg or adjacent
soft tissue along the shin bone (tibia).

The area of tenderness can range from two to six inches and the pain
may become so extreme that it causes you to stop running altogether.
It's important to see a doctor, who can rule out a stress fracture of
the tibia.

Shin splints occur most commonly in runners or aggressive walkers. The
common belief is that they are caused by training on exceptionally
hard surfaces, like concrete sidewalks, but the onset is often caused
by an increase of intensity and frequency of running workouts, or by a
dramatic change in your routine. It's directly related to the
repetitive pounding forces associated with running or poor mechanics.

So, increasing running speed or miles too quickly, or switching from
soft surfaces (grass, rubberized tracks) to hard surfaces may put you
at greater risk.

How to prevent shin splints

Running surface
When you make the adjustment from a soft running surface to a hard
one, don't overdo it. Give your legs time to make the adjustment. If
you run five miles on a soft surface, run fewer miles on a hard
surface until your muscles and soft tissue make the adjustment. Your
muscles and soft tissue will get sore, so monitor your recovery time
carefully and don't overdo it.

Biomechanical issues
A biomechanical analysis (often using motion capture video) can
pinpoint problems with poor running mechanics.

For instance, in the case of anterior shin splints, the tibialis
anterior muscle and tendon may be overextended during running, which
stresses the muscle and tendon. By decreasing stride length, the
athlete is effectively decreasing the functional length of the
tibialis anterior muscle, which subsequently reduces the pull of the
muscle on the tibia.

Shin splits are often found in runners who have a tendency to pronate
the foot (roll it excessively inward onto the arch), or have tight
Achilles tendons or calf muscles, or weak ankle muscles. Strengthening
and stretching exercises for ankles and calf muscles can help prevent
them from occurring.

Shoes
In addition, proper footwear is crucial. Don't use running shoes that
are worn out, and choose a pair that meets your needs. Many running
stores can help you choose the right shoes by examining your current
shoes and evaluating your stride. Find a store in your area that has
knowledgeable staff who will spend some time with you.

Running shoe manufacturers offer a variety of styles with different
cushioning, stability and motion control features, so work with
someone who can help you find the features that are right for you.

Orthotics
If you have faulty foot mechanics, a doctor or trainer may recommend
orthotics -- custom fit, anatomically molded shoe inserts that realign
the foot to a natural, neutral position. This in turn relieves foot
and leg stresses and prevents a wide range of problems.

Treatment

There is no quick cure for the treatment of shin splints. The healing
process can take several weeks, or, in some cases, months. In order to
allow the inflamed tissue to heal, it's recommended that you stop running.

During the initial recovery period, try low-impact workouts, such as
stationary cycling, elliptical machines and pool running. Icing the
inflamed area on a regular basis and using anti-inflammatory
medications, such as ibuprofen, will reduce swelling. Ultrasound
treatments can also help.

It's imperative that you find out what caused the shin splints in the
first place and make adjustments to ensure they don't return. Begin
running gradually and build up slowly to pre-injury training level.

Curt Blakeney is a freelance writer based in Arizona. Zig Ziegler is
the founder and CEO of Motion DNA (www.motiondnacorp.com), a
Scottsdale, Ariz.-company that tests and researches the biomechanics
of athletes.