Shin splints means the pain along the shin bone, which is known as tibia. This is the problem most commonly seen in case of runners, military recruits and dancers. This has another medical name-it is called as medial tibial stress syndrome. This injury is common in case of athletes who have recently changed their training routine all have intensified their training programs. If the muscle, bone tissues and tendons are overworked because of the increased activity, then shin splints may happen.

Most of such cases can be easily corrected with the rest and little bit of self-care measures. If you want to stop such splints from recurring, it’s better to modify your exercise routine and at the same time wear proper footwear.

Symptoms

People who suffer from shin splints, generally see tenderness, paint or soreness along the inner side of the shin bone. In some cases, mild swelling of the lower leg may also be present. The pain that you experience goes away when you stop exercising. If you do not stop exercising, it may lead to continuous pain and gradually progressed to a stress reaction or stress fracture.

Causes of shin splints

Well maybe different causes of shin splints. Generally, too much running, sprinting or jumping is the general cause. However, there are several factors which can decide the possibility of shin splints.

Over supination

In this case, the foot rolls outwards too much. That may also put too much pressure on your shin and may result in pain and inflammation.

Overpronatio

 In this condition the foot rolls inwards and makes your lower leg rotate inwards. As a result of that, too much stress is put on the soft tissues of the lower leg. That will cause pain and inflammation in your shin.

Inadequate footwear

If you are wearing footwear that is inadequate for you, it may result in shin splints. If you are wearing the wrong type of shoes or if you are wearing too old running shoes, then this problem may arise. When you use too old running shoes, it will not be able to provide you with the necessary support and cushioning and because of that injury may happen. There are different types of shoes available including ability shoes and motion control shoes. Those shoes are necessary for over pronators. If you are a supinator, then you need a neutral shoe but lots of cushioning. If you run regularly, it is always better to have a good running shoe for you even though it may be costly. You need to go to a specialist running shop which can help you to choose the right shoe for you.

Increase training intensity

If you suddenly increase their training intensity too quickly, it may result in shin splints. This is one of the most common causes of shin splints. If you are trying to do too much too soon, it may result in injury to your legs and shin. That’s why, it is important for you to gradually increase the intensity of your workout. If you are running, it is always better for you to gradually increase the distance and time instead of trying to run a marathon in one day.

Poor flexibility

If you have poor flexibility at the ankle, it may increase the stress on your soft issues, tendons and muscles present at the lower legs. When you are running, these parts of your body may feel more tension than they can take. Stretching is very much important for you before you start your exercise. Calf stretches are very important before you start running or any other leg exercise.

References

1. Stop Shin Splints Forever
2. Shin splints
3. Shin splints – self-care