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Shin Splints involves an uncomfortable pain in the shin caused by injury to the tendon adjacent to the tibia. The consequent soreness happens in the front or inside section of the tibia. Frequently, shin pain is a product of intense physical activity such as running or jumping; shin pain often needs a long period of time to heal.

Shin Splints: Symptoms

Shin splint symptoms that are most common include tightness and/or tenderness around the shin, especially after running, walking, or participating in sports activities. The pain typically presents itself at the beginning of the workout, then lessens slightly, and reappears when settling into rest. It is not uncommon for shin pain in athletes to occur in people who have just started to get involved in intense physical activities.

Shin Splints: Common Causes

The most common cause of shin pain is undue stretching of the muscles and tendons adjacent to the shin bones, which are the tibia and the fibula. Overuse of these muscles by athletes and runners is the most common reason for this condition. Other causes for shin pain can also be due to excessive use of the anterior tibialis muscle in the front of the leg, along the outside front of the shin bones.

Excessive pronation of the feet can also be a major contributing factor for shin pain. Excessive pronation causes internal tibial rotation and increases the tractional forces upon the ligaments and muscles in the lower leg.

Relieving and Treating Shin Pain

In the short term, rest is required to help lessen shin pain. Running and other intense physical activities should be minimized until the condition is under control. Shin splints are often prevented by warming up before strong sports activity. It is of utmost importance for runners and athletes to slowly increment their level of activity, and always go through a stretching period before abrupt or excessive exercise. Changing your running style to reduce stride length and avoiding heavy heel strike can also contribute to a reduction of shin splints in the long term.

The use of suitable footwear is also a good way to prevent and reduce the effect of shin splints, especially for athletes who use a heavy heel strike. Running shoes with proper rear foot stability should be used whenever possible. Additionally, sport insoles are useful in that they help prevent excessive pronation and providing heel cushioning, thus reducing the impact while providing heel stability.

Runners and other athletes need to constantly maintain proper foot health care in order to stay in top performance shape.