SHIN SPLINTS |
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General Information
DEFINITION--A catchall phrase for pain in the lower leg brought on by exercise or athletic activity. The discomfort is due to inflammation of one or several body tissues. Pain worsens with exercise using the legs. The muscles (causing myositis), tendons (causing tendinitis) or the bone covering (causing periostitis) may be involved.
SIGNS & SYMPTOMS
Anterior shin splints: Pain in front of the lower leg. Pain radiates down the front and outer side of the leg.
Posterior shin splints: Pain along the back and inner side of the lower leg and ankle.
CAUSES & RISK FACTORSInflammation of muscles, tendons and covering to bone (periosteum), usually due to an imbalance of the calf muscles (which pull the forefoot down) and the shin muscles (which pull the forefoot up). Shin splints are most common with marathon running, walking, or jogging, particularly on rough terrain.
HOW TO PREVENT
Avoid hard and uneven surfaces--use soft surfaces such as dirt or grass for jogging, running and walking.
Warm up adequately before exercise or competition. Keep shins warm during exercise.
Wear well-fitting shoes with good arch support during physical activities.
WHAT TO EXPECT
DIAGNOSTIC MEASURES
Your own observation of symptoms.
Medical history and physical by a doctor.
X-rays of the lower leg, knee and ankle.
NORMAL COURSE OF ILLNESS Complete cure requires rest and slow rehabilitation. Total time may range from 2 weeks to 2 months. Tough competition should be delayed until you can exercise regularly for 4 to 6 weeks without pain.
POSSIBLE COMPLICATIONS
Mistaken diagnosis. Similar symptoms can be caused by stress fractures or increased pressure caused by constricted tissue covering muscles or nerves.
Prolonged healing time if activity is resumed too soon.
Proneness to recurrence.
Inflammation and arthritic changes in nearby joints (such as ankle, knee, hip, back) caused by a changed gait and posture due to lower-leg pain.
HOW TO TREAT
NOTE -- Follow your doctor's instructions. These instructions are supplemental.
MEDICAL TREATMENTPhysical therapy is sometimes necessary.
H0ME TREATMENT
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Stop your exercise until you can resume without pain. If you have pain with walking, don't try to run.
Use ice massage. Fill a large Styrofoam cup with water and freeze. Tear a small amount of foam from the top so ice protrudes. Massage firmly over the painful area in a circle about the size of a softball. Do this for 15 minutes at a time, 3 or 4 times a day, and before workouts or competition.
Apply heat instead of ice, if it feels better. Use heat lamps, hot soaks, hot showers, heating pads, or heat liniments or ointments.
Take whirlpool treatments, if available.
Massage gently and often to provide comfort and decrease swelling. Apply lubricating oil to skin over the painful area during massage.
For anterior shin splints, raise the heel of the shoe with 1/8 inch of adhesive felt.
For posterior shin splints, wear an extra pair of socks and run with the body erect, not leaning forward. Try not to land directly on the toes.
MEDICATION
For minor discomfort, you may use non-prescription drugs such as aspirin or ibuprofen.
Your doctor may prescribe other non-steroidal anti-inflammatory medicines.
ACTIVITYAfter treatment, when ready to resume your normal athletic activity:
Cut back on your training schedule in proportion to the time it took for pain to stop.
Ice the legs 6 to 10 minutes before warmup and after running.
Wear long socks to keep legs warm.
Run only every other day during first few weeks after treatment.
For anterior shin splints, shave the legs and use criss-cross adhesive taping over the front half of the lower leg, with or without the elbow brace.
DIETEat a well-balanced diet that includes extra protein, such as meat, fish, poultry, cheese, milk and eggs. Increase fiber and fluid intake to prevent constipation that may result from decreased activity.
CALL YOUR DOCTOR IF
You have symptoms of shin splints that persist despite treatment.
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