SHIN CARE
Causes and recommendations for lower leg pain.
Shin splints is a blanket description for pain in the shins and lower leg from overuse. The pain can be either on the inside (medial) or the outside (lateral) of the lower leg. Shin splints generally doesn't define pain in the back of the leg or calf.
Generally, the most common cause of shin splints is overdoing weight-bearing exercises such as walking or running. A couple of key causative factors are increasing activity too soon, changing to a harder surface, changing shoes and increasing the intensity of exercise (upping your speed or going from walking to running).
Shin pain that occurs on the front of the leg a day or two after starting or changing your exercise program, is usually not a significant concern. This type of pain does not have a tendency to get worse, as long as the level of activity is progressed gradually. A little icing and stretching (tips below) goes a long way.
Pain on the medial side of the shin, about 1/3 of the way up, between the ankle and the knee should raise greater concern. This pain and the pain on the lateral side (both on the bone), typically begins a few weeks or months after the activity changes. Sometimes the injury can occur many months or years later. The accumulation of exercise impact and stress causes a stress reaction in the bone and/or the fibrous tissue covering the bone. If left unattended, this injury can progress to a stress fracture, which requires immobilization. Icing and activity modification may be effective treatments in the early stages.
Another common area of pain is the medial side of the ankle on the back side of the bone. This pain is usually due to irritation of the tendon that prevents the foot from flattening (controls the arch of the foot). This is basically tendinitis. Treatment for this type of pain is more varied. It can be caused by improper footwear (not enough support), hip weakness that allows the leg to turn inward, stiffness in the calves or these factors combined.
Treating Shin Splints:
1. Rest. Complete inactivity is usually not necessary. But reducing impact by switching to biking, swimming, or lessening intensity or mileage can help.
2. Icing. Ice massage is easy and fast. Simply rub an ice cube on the painful area until the ice cube melts, usually about 5-7 minutes. You can also use a paper cup filled about ¾-deep with water and frozen overnight.
3. Arch supports. Firm but cushioned arch supports may help reduce impact as well as support the previously injured tendon.
4. Change surfaces. Taking to the grass or a wood chip trail can allow you to keep up your activity level with reduced impact.
5. Stretching. Calf muscle stiffness can be a significant contributor to shin pain, so keep them loose and stretched. To stretch the calves, put one foot behind the other with the back heel on the ground and the knee of that leg straight. Bend the front knee and lean the body forward, keeping the back foot on the ground the whole time. Hold this position for 30 seconds and repeat for the opposite side before and after your activity.
6. Medical evaluation. If the pain is located on the bone, and seems to be getting progressively worse or is causing a limp, see your physician or physical therapist to begin more formal treatment.
Other Trusted Sources:
Mayo Clinic
Medline Plus
University of Michigan
Fitness
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