Shin splints
The symptoms
More common (roughly 90% of cases): Pain in the bony part of the shin, along the tibia (shin bone), during and after exercise and when you press on the area. Less common (about 10% of cases): Tightening pain in the soft, outside, muscular part of the shin. The pain is usually bad enough that running becomes impossible, then it subsides when you stop running.
What’s going on?
Shin splints have derailed many an athlete’s hard-won gains. They’re among the most frustrating injuries because they make a basic act – running – impossible. But the term shin splints actually denotes more than one lower-leg ailment.
Bone-related shin pain, called medial tibial stress syndrome, can cover a broad spectrum of ailments, ranging from a stress injury – irritation of the bone – to a stress fracture, an actual crack in the bone. The area hurts during and especially after exercise, and the tibia hurts when touched or tapped.
Bone-related shin pain is more common than muscular shin pain; the bone actually swells and, if irritated for long enough, a stress fracture can occur. It’s generally the result of three variables: body mechanics, amount of activity and bone density. Body mechanics include foot type, footstrike, and how your body is built. Activity can cause it, if you up your training workload too soon. Bone density can be a bigger factor for women.
All three of these variables can be altered, or compensated for, to help alleviate the problem.
The less common muscular symptoms just mentioned usually signal exertional compartment syndrome (ECS). ECS can occur in any part of the lower leg and is characterised by a tightening in the shin that worsens during exercise. Patients often report that their legs feel so tight that they might explode, and 80% of ECS cases happen in the front part of the shin. The leg is usually completely pain-free except during activity.
Fix it
BONE-RELATED
See a doctor for a proper diagnosis: Stress injuries can become fractures, which can sideline you for a long time. Employ dynamic rest: Find another activity that doesn’t load your legs. Swimming and exercise bikes are good choices.
MUSCULAR
Foam roll it: Part of the problem is tight fascia, the tough material that wraps our muscles. Run your shins and calves over a foam roller to help loosen it. Massage can help, too.
Try arch supports and stability shoes: These can help correct biomechanical problems and take the stress off the affected muscles. If these don’t help, see a doctor.
Prevent it
Up your calcium and vitamin D intakes: Try 1,300 milligrams of calcium and 400 micrograms of vitamin D per day. Easy food sources are milk and yoghurt.
Follow the 10% rule: Avoid increasing your total mileage by more than 10% per week.
Train your hips and core: Strengthening these areas will make you a stronger runner, which improves footstrike and body mechanics.
Shorten your stride: Doing this while increasing your footstrike cadence (frequency) may help you generate better stride mechanics because you’ll be putting less load on your feet, shins, knees and on up the kinetic chain. Count your footstrikes on one side for one minute, aim for 85 to 90 strikes of one foot per minute.