Have you ever suffered with shin splints? Or know someone who has?Not only do runners suffer, many other athletes can get this condition, especially at the beginning of a season or while playing stop-and-start sports.The term shin splints indicates pain at the front of the shin. The pain is usually presents as a recurring dull ache but can develop into a sharp pain.Shin splints are most often caused by overuse: either ramping up your running mileage too quickly, increasing your weekly training sessions abruptly, and/or running too hard and fast too soon. This is why shin splints are commonly experienced by runners who are either new to the sport, or out of shape.Running uphill or downhill, on uneven terrain, on hard surfaces, or in ill-fitting or worn-out shoes can also contribute to symptoms of shin splints. Along with over-pronation, heel-striking is another biomechanical contributor to shin splint pain: as the heel strikes the ground first, the ankle is forced into greater dorsiflexion than during a midfoot strike.
HOW DO I GET RID OF SHIN SPLINTS?Athletes who get shin splints are very likely to get them again, unless strategic measures are taken to TREAT the acute inflammation and pain of the initial injury, and PREVENT further injury by putting good habits into practice.
REST. Rest means no running with pain. If you feel even the slightest tinge of shin pain during your warm-up, you should not run.Use ice to help with inflammationStretch. Stretching the calf muscles (especially the soleus and Achilles tendon area) can help to relieve some of the pain caused by shin splints.
Increase your volume, frequency, and intensity slowly. We recommend increasing your weekly mileage by no more than 10% each week in order to prevent chronic injuries.&Strengthen your hips and legs.