Shin Splint Remedies

The term "shin splints" describes pain on the shin resulting from strenuous activity involving running and jumping. Remedies for shinsplints are fairly straightforward. It's important to note that pain from stress fracture, or pain from compartment syndrome, a swelling within the connective tissue sheath surrounding the muscles of the lower leg, can mimic shin splint pain, but these are distinct injuries that have different remedies.

Identification

In shin splints, pain arises from inflammation of the tendon that connects the posterior tibial muscles to the tibia. Pain is felt on the tibia, 4 to 6 inches above the ankle. Shin splints are most common in beginning athletes since, when beginning an exercise program, the athlete's muscle growth outpaces the strengthening of tendons and bone. Strong muscle pulling on a still weak tendon causes tendon inflammation.

Significance

Tendons and bone have relatively few nerves, so shin splint pain is not felt until damage has already occurred. With continued exercise, the tendon becomes more inflamed. Also, as the tendon pulls on the tibia, the bone tissue is stressed at the point of the tendon connection. Since bone strength also lags behind muscle strength in athletic conditioning, the repeated pulling of the muscle on the bone can cause a stress fracture.

Considerations

A slow introduction to a new sport or exercise program is the best prevention for shin splints. Warming up before each workout is also key. The benefits of stretching for preventing shin splints are debated and studied still, but done properly, stretching is certainly not harmful. Calf stretches and stretching of the anterior tibial muscle are recommended. Additionally, some exercise experts recommend muscle strengthening exercises for the lower leg.

Time Frame

Once shin splints have occurred, rest is needed. How much rest depends largely upon how severely the tendon is damaged. This is why continuing to train with shin pain is inadvisable--stopping the injurious activity sooner makes quicker healing possible. Strict adherence to a good recovery regimen will speed things along.

Misconceptions

Young athletes are better able to heal while still training, hence the train-through-the-pain attitude that is fostered in high school and college athletes. But when it comes to tendon pain, this philosophy is flawed at the physiological level---tendons need rest to heal. Though shin splints can often be managed without a complete layoff from exercise, temporarily switching to an alternative activity that does not stress the tibial tendons is recommended.

Prevention/Solution

Generally, shin splint sufferers are advised to eliminate the motions that aggravate shin splints including running and jumping, to ice and gently massage the shins twice a day, and to gently stretch the muscles of the lower leg. Workouts can be resumed after pain subsides, but at about 50 percent intensity. Intensity should be increased gradually so that the injury does not recur. Medical advice is warranted for shin splint pain that does not resolve after 2 weeks.