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By: Fred Salomon
Shin Splints consists in a throbbing pain in the shin bone area or tibia caused by injury to the tendon adjacent to the tibia. The resulting irritation arises in the front or inside section of the tibia. Frequently, shin splints in runners is caused by intense physical activity such as running or jumping; shin splints in runners often needs a long period of time to heal.

Shin Splints: Common Symptoms

The symptoms for shin splints 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 common for shin pain in athletes to occur in people who have just started to get involved in running, walking, or sports activities.

Causes of Shin Splints

The most common cause of shin splints in runners is undue stretching of the muscles and tendons that run along the shin bones (tibia and fibula). Overuse of these muscles by athletes and runners is the most common trigger for this condition. Other causes for shin splints in runners can also be due to overuse 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 splints in runners. Excessive pronation causes internal rotation of the tibia and amplifies the tractional forces on the ligaments and muscles in the lower leg.

Treatme

nt and Relief of Shin Splints

For the immediate term, rest is required to help lessen shin splints in runners. Running and other strenuous activities should be minimized until the condition is under control. Shin splints can frequently be prevented by warming up before strong sports activity. It is important for athletes and runners to gradually increase their activity level, and always go through a proper warm-up before sudden or excessive exercise. Changing your running style to reduce stride length and avoiding heavy heel strike can also reduce shin splints in the long term.

The use of adequate footwear is also an effective way to prevent and reduce the pain associated with shin splints, especially for athletes who use a heavy heel strike. Running shoes with proper rear foot stability should be used whenever possible. Additionally, running orthotics are useful in that they help prevent excessive pronation and cushioning the heels, thus reducing the impact while assisting with heel stability.

In general, athletes and runners need to continuously maintain proper preventive foot care in order to perform properly at all times.