What Are Shin Splints? A Simple Explanation

Most people think they know what shin splints are but few are seldom right. This article explains what shin splints are, what causes them, how you can treat them, and a preventative measure you can take to minimize the possibility of suffering with them

In case you have just started running or if you play a lot of sport and are affected by constant leg pain, then you might have heard about shin splints but...What are shin splints? Well, this is a term that is commonly used in reference to pain at the front of the lower leg area along the tibia, also called the shinbone. This pain might be caused by a stress bone fracture or micro-tears within the muscles.

Some of the popular complaints are for pain at the front or inside of the lower leg; ache after running particularly on hard surfaces or running down and up hills. There will be increased pain or aching within the shins immediately after activities.

What can cause shin splints?

This is commonly caused when repeated pressure is placed on the bones within the lower leg. Individuals who do a lot of running, particularly on hard surfaces will be affected mostly by this pain because of increase stress that is placed on the muscles, joints and bones. Additionally, trauma to the bone or muscles might cause them. Another common cause is to run in improper or worn-out shoes which might turn the foot inwards. Tight muscles might also lead to this condition.

Your Options for Initial Treatment

Rest, Ice, Compression, Elevation or R.I.C.E -

• Rest will be very important for reducing the pain and start the process of healing.
• Ice can be applied as much as 20 minutes for several times daily.
• Compression involves gently wrapping an elastic bandage or ACE wrap once the leg begins to throb.
• For elevation, you can raise the leg whilst using the ice.

When returning to activities, this should be done gradually with less weight bearing exercises like swimming or riding a bike. Stretching the muscles in the calf region can help with the recovery process.

Calf Stretches

Stretching should be done on the front or soleus muscles whilst sitting down. To get started, cross the right leg across the left while ensuring that your right ankle is resting on top of the left knee. Then, put your left hand on top of your right ankle and after that your foot should be stretched gently away from your knee. At this point, you must feel the front muscles of your shin stretching, try to hold this for 15 - 30 seconds. Then, repeat the steps on the other leg.

Now, to stretch the back or Gastrocnemius muscles you have to stand up. Start off by standing before a wall, put your hands on the wall and then put your right foot at your back with your hindfoot on the ground. Keep the knee straight and then to lean forwards to the wall until the stretch is felt in the back section of your calf.

Hopefully, the information above will help you deal with your shin splints and you are able to get some relief from the pain.

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