HealthyFeetBlog.com

As the weather warms up and more people head outdoors to work out, shin splints become increasingly common. Why do people get these pains? How do you know if you have a shin splint? What is the best way to treat them? I asked Barbara Adams, our HealthyFeetStore.com pedorthist, for the answers.

What are shin splints?
The formal term is medial tibial stress syndrome. It’s a cumulative stress injury from repetitive actions on an undertrained muscle. They can also be pain caused by the lack of recovery between workouts or repeatedly running on a hard terrain, specifically concrete or compacted surfaces that would decrease the natural rebound that you would have when training on a natural surface.

How do people get shin splints?
Usually it’s in an over-use situation. People try to get back into a running routine after abandoning the course over winter or increase their workout time in order to get ready swimsuit ready.

What does it feel like when you have shin splints?
The pain is usually on the medial aspect of your calf. It gets worse with running, going up and down hills/stairs or weight-baring exercises, because your calf muscles get really tight. It may continue after you exercise. You can start to feel shin splints when you’re exercising. You can usually feel them coming. They can happen post-activity too.

Who are more susceptible to getting shin splints?
People who have a tendency to over-pronate and people who run on concrete. The lack of stretching or warming up and wearing worn out athletic shoes.

When are shin splints the most prevalent?
They usually occur in the spring because it’s training season for a lot of outdoor distance and endurance activities.

How can runners and gym-enthusiasts prevent getting shin splints?
Get new, well-made, supportive athletic shoes that you can find on HealthyFeetStore.com. Don’t run on concrete or other hard surfaces. Leg (calf especially) stretching and strengthening exercises are super helpful, as well.

How should shin splints be treated?
It takes muscles a long time to heal. The only way to treat them is to let them rest and recover. Also you can take non-steroidal anti-inflammatory drugs (like Aleve) to relieve the pain. Some people tape or ice their shins for pain relief and treatment. This can also be preventative if you know you’re prone to shin splints. Some people write out the alphabet in the air with their feet or scrunching up a towel with their toes as a form of treatment, because it stretches the muscles in a non-weight baring exercise.

What is your advice to those who are starting their warm-weather workout routines?
Don’t run in new shoes. If you have long workouts or training sessions and just purchased new shoes, I recommend a break-in period, which is about a week (an hour on, an hour off one day, then two hours on, two hours off another day etc. You should also make sure you have proper socks that are cushiony, if necessary, and depending on the shoe, you may need arch supports or supportive insoles. You should alter your routine- don’t just run on hard surfaces. Run on grass or sand because those softer surfaces will help alter the muscle responses and will reduce your chances of getting shin splints. Build a program for yourself- be conservative when you’re going back into your training.

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