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Pain location -

“Shin splints” refer to pain along the tibia bone at the front of the shin bone.

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A range of causes -

As the term refers to the pain itself, it is not a diagnosis of the cause.

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Understanding the cause -

To manage pain, it's always helpful to understand first what is causing the condition. There are multiple causes of shin splints. Most of them are related to repeated stress of the tissues around the shin, but this is not always the case. 

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Overbearing or prolonged pain -

With this in mind, it is important to be aware of our bodies and the possible cause of our pain and seek expert medical attention if the pain is overbearing or prolonged.

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Repetitive stress -

Shin splints are caused by the repetitive stress of the shin bone and its surrounding tissues (ligaments, tendons, and muscles).

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The type of pain -

This will cause pain in the front of the shin during or after exercise, and it also may feel tender to touch.

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Different people have different limits -

The activity that can cause repeated stress around the area will be different for different people based on their age and physical condition.

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Different people have different limits -

For example, walking may cause stress for older people around the shin, and hill running may cause stress in the area for athletes.

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New to running -

Shin splints are very common in people who have just begun a running program, especially if the tissues surrounding the area at the front of the tibia are unprepared for intense physical activity.

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Increased levels of exercise -

Similarly, those who are already exercising regularly and increase the intensity, duration, or frequency of their exercise are at risk of suffering from the condition.

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Risk factor -

The shock from running on hard surfaces like concrete is a very common cause of the condition.

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Risk factor -

Bad technique while running or walking is a cause of shin splints.

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Risk factor -

People who have high arches or dropped arches are at a higher risk of suffering from shin splints.

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There are ways of helping ourselves -

Besides seeing a medical professional who can tell you precisely where the problem is stemming from, there are some things that people can do to help themselves, especially if they have a good idea of what might be causing the pain.

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Build up slowly -

Because dramatically increasing the intensity or time spent exercising is a risk factor, starting slowly and building up in running or walking time is advisable.

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Footwear -

Wearing incorrect footwear can create a host of issues for our bodies, including shin splints.

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Arch support -

A health professional can confirm whether your fallen arches are severe enough to warrant having custom orthotics fitted. If they are not, arch supports or a shoe that provides decent support will reduce stress off the front of the shin while exercising.

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Take a break from running or walking -

Considering mixing up your exercise routine so that you’re not running constantly is advisable when suffering from shin splints.

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Strength and flexibility -

Strength and flexibility of the muscles and other tissues in the feet, ankles, and lower leg will help to prevent a range of injuries in those areas, including shin splints.

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Managing symptoms -

If the cause of your shin splints is nothing more than overstressing the area, there are several things you can do to ease the pain and manage the symptoms.

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Painkillers -

Taking ibuprofen and paracetamol will ease the pain you’re enduring, and ibuprofen also has anti-inflammatory properties. As with most injuries, it is an excellent idea to minimize inflammation, as inflammation causes pain.

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RICE -

RICE (rest, ice, compression, elevation) is a method of treatment for shin splints.

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Why rest? -

Resting gives time for the inflammation of the tendons, ligaments, muscles, and other tissues surrounding the shin to subside.

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Why apply a cold pack? -

Icing the area will reduce inflammation and swelling even further. This can be done with an ice pack or even with frozen peas. Wrapping the cold item in a towel will prevent it from irritating your skin on contact.

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For how long should you apply the cold pack? -

The cold pack should be applied to the area for around 20 minutes, and you can do this every three to four hours. It will also provide temporary relief from pain by numbing the area.

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Why compression? -

Compression helps reduce and prevent swelling. This can be achieved by wrapping your shin in a bandage. But do not wrap it so tightly that it prevents blood circulation. A good rule of thumb is to make sure that you can slip a finger between the bandage and your skin.

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Why elevate the shin? -

Elevation reduces the chances of further inflammation, bruising, and swelling by making it more difficult for the blood to gather in the area.

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Avoiding bruising -

For example, bruising is caused by excess blood rushing to the area and then clotting.

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Warming up and stretching -

Warming up before exercise and stretching afterward is even more critical for those who are susceptible to shin splints. Stretching your calves, ankles, and other muscle groups surround the shins is imperative.

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Walk or run on soft ground -

Exercising on soft ground is a simple way to decrease the shock and pressure on the shins significantly.

Sources: (Mayo Clinic)(NHS)(Physiopedia)

See also: Self-massage tips to ease aches and pains

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