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Injuries - Shin Splints


Definition: Inflammation of the tendons on the inside of the front of the lower leg. (Sports-medicine specialists don't like to use the the term "shinsplints" because it commonly refers to several lower-leg injuries. We'll use it anyway but focus on the specific problem that is the most common: tendinitis of the lower leg.)

Symptoms: An aching, throbbing or tenderness along the inside of the shin (though it can radiate to the outside also) about halfway down, or all along the shin from the ankle to the knee. Pain when you press on the inflamed area. Pain is most severe at the start of a run, but can go away during a run once the muscles are loosened up (unlike a stress fracture of the shinbone, which hurts all the time). With tendinitis, pain resumes after the run.

Causes: Tired or inflexible calf muscles put too much stress on tendons, which become strained and torn. Overpronation aggravates this problem, as does running on hard surfaces, such as concrete sidewalks.

Beginning runners are the most susceptible to shinsplints for a variety of reasons, but the most common is that they're using leg muscles that haven't been stressed in the same way before. Another common cause of shinsplints among beginners is poor choice of running shoes, or running in something other than running shoes. Runners who have started running after a long layoff are also susceptible to shinsplints because they often increase their mileage too quickly.

Self-Treatment: Many runners experience mild shin soreness, which usually can be tolerated. If shinsplints hits you at the beginning of a season, a certain amount of running through it will help the body adapt, but if it's a persistent problem, you shouldn't run through it.

If it does persist, ice the inflamed area for 15 minutes three times a day and take aspirin or ibuprofen. Ice immediately after running. To hasten recovery, cut down on running or stop altogether. Recovery time: two to four weeks.

Medical Treatment: If the injury doesn't respond to self-treatment and rest in two to four weeks, see a podiatrist, who may prescribe custom-made orthotics to control overpronation. Ultrasound and anti-inflammatories may also be prescibed. Surgery is rarely required.

Alternative Exercises: Nonimpact exercises such as swimming, pool running, walking, cycling in low gear.

Preventive Measures: To stretch and strengthen the tendons and muscles in the front of the leg, sit on a table or chair and loop an ankle weight around your foot. Without bending your knee, move your foot up and down from the ankle. Or have a partner grasp the foot to provide resistance.

You can also strengthen the lower leg with band exercises. Anchor one end of an exercise band to a heavy object, such as the leg of a sofa. Stretch the band, then loop it around the end of the foot. Move foot up and down and side to side against the band's resistance to exercise different muscle groups. The band can be ordered from a doctor or bought at some sporting goods stores. Ask for "tension tubing."

Finally, make sure to wear motion-control shoes--and orthotics if your doctor says you need them. Don't run in worn-out shoes. Warm up well and run on soft surfaces. Avoid overstriding, which puts more stress on shins.

References

http://www.runnersworld.com