Shin splints is the name given to pain in the front of the lower leg caused by inflammation of the muscles there. It is a small name for a condition that causes big trouble – I have seen grown men close to tears from the pain.

Pain lower leg simply does not cover the terrible ache caused by a shin splint. Affected clients frequently beg me for a shin splint treatment that will alleviate the pain and let them get on with their running.
Sadly, I have no magic cure for shin treatment, but there is plenty that can be done to help yourself avoid shin running pain.

So what causes shin splints?

There are 2 main causes of shin splints. One is overuse of the muscle on the front of the leg (Tibialis Anterior) from too much high impact exercise, and the other is poorly- fitting footwear, or running shoes that have lost all their cushioning. The muscle becomes inflamed, and swells and aches. Insufficient rest and lack of treatment makes the problem worse – soon your shins ache every time you run, causing misery and stress and interfering with your training schedule.

And it’s not just athletes who suffer. Those of us who like to add running to our gym program to try and stay in shape can suffer from shin splints too. Hard roads and being overweight don’t help as they increase the strain; and the shape of a woman’s pelvis can also play a part. Poor core stability - back problems caused by pregnancy – need I go on? You may think running is easy and that you can just come out of your front door and thunder off into the sunset, inspired by the thought that running burns 600 calories an hour, but it ain’t as simple as that!

When I was young, I used to run everywhere. Walking was for old people! I was in the school athletics and hockey teams, and was as fit as they came. My mind still thinks that’s true. Unfortunately my body is now 25 years older, many pounds heavier and somewhat altered by childbearing. Taking up running again, I overdid it and gave myself a shin splint all of my own by doing far too much too soon. Up till then I’d thought only horses got splints.

Although shin splints are rarely serious, untreated and ignored they can actually result in fractures of the shin bone (tibia). This can happen with footballers, who have to run very fast over short distances, stop suddenly and change direction – imagine the strain on that small muscle on the shin! If a fracture occurs, that’s them out for the rest of the season, and serious rehabilitation is needed to prevent re-occurrence.

Shin splints – how to treat them?

If you suspect you have a shin splint (miserable, toothache-type pain in your lower leg when you try to run), stop the exercise you are doing. Ice the area for 10 – 15 minutes a few times a day for the first 4 days and rest with your leg higher than your heart to reduce inflammation. And remember; no ice directly on skin or you’ll give yourself frostbite! After that time, try cold and hot packs and get a sports massage (uncomfortable but very effective, as my footballers will agree). Cut down on the high-impact exercise and look at alternatives like cycling and rowing for your cardiovascular work.

Build up your running again gradually, make sure you warm up by walking first, and always stretch afterwards. I have found the most effective way to stretch the front of the shin is to kneel down and sit back on your heels, so that the top of your foot is flat to the floor – you’ll feel the stretch.

If you get regular shin problems, and are absolutely fed up with the pain and inconvenience, there is hope! I can thoroughly  recommend an ebook called Shin Splints No More, written by a Sports Performance graduate called Shannon Clark. I was impressed with her knowledge and the excellent no –nonsense advice she gives on how to discover the cause of your shin splints and how to banish them forever!

So if you want to be freed permanently from the inconvenience and misery of shin splints, click on this link and have a look at this product. You’ve nothing to lose but the pain!

All the best,

Carol J Bartram
(Personal Trainer, Pilates Instructor & Sports Therapist)

Shin Splint Treatment