Shin Splints

Shin splints are a runners' worst nightmare. The pain can be unbearable while running, and even walking around can be painful if you let them get out of hand.

Shin splints are usually caused by running on hard surfaces, uneven ground, or excessive uphill or downhill running. These surfaces cause a lot of stress on the muscles and tendons around the shin and when they become overloaded, shin splints or lower leg pain will often develop.

Treatment:
The best treatment for shin splints is to take a rest. Let the muscles and tendons heal for a few weeks. If you refuse to lay off the weight bearing and high-impact exercises, the shin splints are likely to get worse and could even lead to a stress fracture. While you are taking your rest period, make sure you are icing the shin area at least a few times a day. A good way to ice shin splints is to fill up a paper cup about half-way, freeze it, then peel off the bottom half of the cup to expose the ice. That way you can hold on to the upper end of the cup without freezing your hand off. Once your lower leg is feeling better, make sure you start slowly again and try to find a surface that is more forgiving.

Prevention:
Now, for prevention. Many shin splints are caused because the muscles over and around the tibia and fibula (the muscles around your shin) are weaker than your calf muscles (the muscles in the back of your lower leg). To strengthen the front muscles, do toe raises (You can do these standing up or sitting down with your legs at a 90 degree angle. Lift up your toes as high as you can, keeping your heels on the ground.) The best part about this exercise is that you can do them anytime you are sitting. A few toe raises throughout the day can really help to strengthen those muscles. (*Warning: As with any exercise, be careful not to overdo -- the point is to strengthen, not cause more pain).

Good running shoes are absolutely essential if you are doing a lot of running. Don't skimp -- trust me, you'll regret it. The best way to make sure you are getting a shoe suitable for your particular foot-strike pattern is to visit a trusted running store that employs experts that watch your running pattern and can recommend the right shoe.

Lastly, make sure you get a good warm-up before a long run or race. This will make sure the lower leg muscles are ready to go, blood is flowing, and they will be less likely to strain or over-stretch.

If you have an event coming up and you really feel like you want to run, despite lower leg pain, you can use athletic tape for extra support. Find an athletic trainer or physical therapist that will do it for you and have them test it out a few days before your event. (Sometimes the tape job won't help at all or it will drive you crazy, so a test run is recommended). Taping will not cure all the pain, but in the athletes that I've worked with, it helps somewhat.

*One more website that offers helpful information about shin splints: http://www.watfxc.com/TF/TF%20Education/shin_splints.htm