by Mayo Clinic
Definition
If you have shin splints, you may notice tenderness, soreness or pain along the inner part of your lower leg.
The term "shin splints" refers to pain along or just behind the
shinbone (tibia) — the large bone in the front of your lower leg.
Medically known as medial tibial stress syndrome, shin splints occur
during physical activity and result from too much force being placed on
your shinbone and connective tissues that attach your muscles to the
bone. Shin splints are common in runners and in those who participate in
activities with sudden stops and starts, such as basketball, soccer or
tennis.
The risk of shin splints is no reason to give up your morning jog or
afternoon aerobics class. Most cases of shin splints can be treated with
rest, ice and other self-care measures. Wearing proper footwear and
modifying your exercise routine can help prevent shin splints from
recurring.
Symptoms
If you have shin splints, you may notice:
- Tenderness, soreness or pain along the inner part of your lower leg
- Mild swelling in your lower leg
At first, the pain may stop when you stop running or exercising. Eventually, however, the pain may be continuous.
When to see a doctor
Consult your doctor if rest, ice and over-the-counter pain
relievers don't ease your shin pain. Your primary care doctor may refer
you to an orthopedist. Seek prompt medical care if:
- Severe pain in your shin follows a fall or accident
- Your shin is hot and inflamed
- Swelling in your shin seems to be getting worse
- Shin pain persists during rest
Causes
Shin splints are caused by excessive force (overload) on the shinbone
and the connective tissues that attach your muscles to the bone. The
overload is often caused by specific athletic activities, such as:
- Running downhill
- Running on a slanted or tilted surface
- Running in worn-out footwear
- Engaging in sports with frequent starts and stops, such as basketball and tennis
Shin splints can also be caused by training errors, such as engaging in a
running program with the "terrible toos" — running too hard, too fast
or for too long.
Risk factors
ou're more at risk of shin splints if:
- You're a runner, especially just beginning a running program
- You have flat feet or rigid arches, causing your feet to roll inward when running
- You increase the intensity of your workouts by doing more high-impact activities
- You play sports on hard surfaces, with sudden stops and starts
- You're in military training
Tests and diagnosis
Shin splints are usually diagnosed based on your medical history and a
physical exam. In some cases, an X-ray or other imaging studies can help
identify other possible causes for your pain, such as a stress fracture
— tiny cracks in a bone often caused by overuse.
Treatments and drugs
In most cases, you can treat shin splints with simple self-care steps:
- Rest. Avoid activities that cause pain, swelling or
discomfort — but don't give up all physical activity. While you're
healing, try low-impact exercises, such as swimming, bicycling or water
running. If your shin pain causes you to limp, consider using crutches
until you can walk normally without pain.
- Ice the affected area. Apply ice packs to the
affected shin for 15 to 20 minutes at a time, four to eight times a day
for several days. To protect your skin, wrap the ice packs in a thin
towel.
- Reduce swelling. Elevate the affected shin above
the level of your heart, especially at night. It may also help to
compress the area with an elastic bandage or compression sleeve. Loosen
the wrap if the pain increases, the area becomes numb or swelling occurs
below the wrapped area.
- Take an over-the-counter pain reliever. Try ibuprofen (Advil, Motrin, others), naproxen sodium (Aleve, others) or acetaminophen (Tylenol, others) to reduce pain.
- Wear proper shoes. Your doctor may recommend a shoe that's especially suited for your foot type, your stride and your particular sport.
- Consider arch supports. Arch supports can help
cushion and disperse stress on your shinbones. Off-the-shelf arch
supports come in various sizes and can be fitted immediately. More
durable arch supports can be custom-made from a plaster cast of your
foot.
Resume your usual activities gradually. If your shin isn't completely
healed, returning to your usual activities may only cause continued
pain.
Prevention
To help prevent shin splints:
- Choose the right shoes. Wear footwear that suits
your sport. If you're a runner, replace your shoes about every 350 to
500 miles (560 to 800 kilometers).
- Consider arch supports. Arch supports can help prevent the pain of shin splints, especially if you have flat arches.
- Lessen the impact. Cross-train with a sport that
places less impact on your shins, such as swimming, walking or biking.
Remember to start new activities slowly. Increase time and intensity
gradually.
- Add strength training to your workout. To
strengthen your calf muscles, try toe raises. Stand up. Slowly rise up
on your toes, then slowly lower your heels to the floor. Repeat 10
times. When this becomes easy, do the exercise holding progressively
heavier weights. Leg presses and other exercises for your lower legs can
be helpful, too.
It's also important to know when to rest; at the first sign of shin pain, take a break.
Here's what you need to do: