Shin splints are formally referred to (in the medical community) as tibial stress syndrome. Most people complain of soreness/tenderness along the inner portion of their lower leg. Sometimes, mild swelling or lumps/bumps on the inside of the shinbone can be present. The pain is often worse when you first start exercising, and lessens as you continue (however, when you stop, the pain often comes back).
What causes it?
Shin splints can be caused from any activity that puts excessive force on your shinbone, as well as the connective tissue that attaches your calf muscle to your tibia. Running downhill or on a slanted/tilted surface can also be the culprit, as can over-training. Additionally, working out on a hard surface or participating in sports that require you to change direction quickly puts you at an increased risk.
What can I do to prevent it?
- Get a good warm-up in
- Strengthen the muscles in your lower leg
What can I do if I already have it?
- RICE
- Anti-inflammatories
- Stretch (lower leg muscles and ankle)
- Massage / foam roller
- Compression socks (both for compression and to support the calf muscle)
- Contact a doctor if the pain is the result of recent trauma, your shin is hot/inflamed, the swelling is getting worse, and/or if the pain persists even during rest
What are the best shoes for it?
Over-pronation can lead to shin splints, so wear stability shoes if you need them. Those with high arches may also want to consider arch support. Running in worn-out shoes, however, is probably the biggest contributing factor... SO REPLACE YOUR SHOES WHEN THEY NEED REPLACING!
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