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Kim's Sports Klinic

Well isn’t that a kick in the shin!

What are shin splints?


If you’ve ever partaken in a regular running regime or participated in a sport that involved running (ex: soccer, basketball, ultimate Frisbee), it’s very likely that you’ve personally encountered, or know someone who has suffered from, shin splints.  Shin splints refer to a condition called “medial tibial stress syndrome” (or MTSS) and are characterized by a burning pain along the tibia (shin bone).  The pain will typically subside part-way into a run or a game as the muscles warm-up, but it will recur following the workout. As the injury progresses the shins will be sore to the touch.

So what exactly is the cause of this killer shin pain?  Well, the pain is a result of the high forces exerted on the tibia (the bone in your shin) by your lower leg muscles, whose function is to stabilize the leg and foot.  During running and other weight-bearing activities, the force on your tibias is extremely high and can lead to the muscles partially tearing away from the tibia – ouch I know – but that’s where the pain we commonly know as shin splints comes from. 

Who’s at risk for developing shin splints? 
Shin splints is a common injury among those who have just started running or repetitive weight-bearing sports because their body is not yet accustomed to the repetitive impact.  Drastically increasing running mileage, running on hard surfaces, biomechanical problems, or using footwear that lacks adequate cushioning and/or support are some of the other main causes of shin splints. 

Shin splints can be prevented by adapting the following simple guidelines: 

  1. Run on soft surfaces as much as possible. Always choose grass over asphalt, and asphalt over concrete.
  2. Make sure to use proper running footwear with sufficient cushioning and proper support.

Perform the following shin-strengthening exercises post-workout:

Shin Stretch

  • Start by supporting your weight on one straight leg (use a post or wall to steady yourself).
  • Point your foot into the ground with the toe first, and roll your foot forward as if you’re touching your toenail to the ground.
  • You should feel a stretch along the shin
  • Hold the stretch for 20 to 30-seconds on each leg.

Tip: You might find this stretch is more effective in bare feet.

Heel-Walking

  • Walk on your heels with toes pointing forward, inward and outward following each workout.
  •  Walk 20 steps for each direction for a total of 60 steps.

Theraband Exercises

  • Sit on the floor with your legs straight out in front of you with toes pointing to sky, and facing a post.
  • Attach your tube to the post and loop it around your toes.
  • Make sure there is tension in the band/tube before pulling your toes back towards you.
  • Return toes to starting position.
  • Start out with 15 to 25 reps for each leg.

Towel-Rolling

  •  Sit in a chair with feet flat on floor with a towel flat on floor in front of you.
  •  Grab the towel with your toes and pull it towards you, while keeping rest of foot flat on floor.
  • Continue until whole towel has been pulled towards you.

The above exercises are easy to carry out. Plus they don’t take much time to complete and are very effective in the prevention of shin splints as long as you are consistent with the exercises.  If you’re already afflicted with shin splints, here are some easy ways to treat them:

  1. Apply ice to shins
  2. Massage the shins
  3. Stretch the shins using the exercises above
  4. Rest by decreasing your running mileage, playing time, and by replacing high impact activities with low impact activities – such as swimming or biking instead of running.
  5. Follow my guidelines for shin splint prevention above.

Shin splints are NO FUN and can take some of the enjoyment out of the sports and activities you love, but they are easily prevented and can be cured with adequate rest and proper treatment.  The most important thing is to be able to recognize the symptoms and treat them as soon as they appear, as well as being consistent with the preventative stretches and exercises. 

Thanks for checking in, and here’s to happy and healthy shins!

~ Kim

Published Thursday, May 04, 2006 9:54 AM by Kim

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Comments

 

staceygab said:

I have suffered through shin splints in the past - what's your take on orthotics?
May 15, 2006 7:49 PM
 

George said:

Kim,
One of the most effective treatments I've found for shin splits takes only a few minutes to do. Hydrotherapy, using alternative bouts of cold and hot water on the lower leg for 30 seconds at a time. If you have a hand held shower this treatment can be completed easily and many times provides instant relieve.

This is also a good treatment that stimulates circulation, to use after a day of activity on the ski slopes or a hard run.
May 16, 2006 2:10 PM
 

Kim said:

While orthotics can help to correct shin splints, they're not the only or the best solution for everybody.  I would recommend orthotics to someone who has biomechanical problems (ie. over-pronation), for which motion-control shoes and strengthening/preventative exercises have proven ineffective.  
For someone who has shin splints but does not have any biomechanical problems, I would first recommend doing the strengthening and preventative exercises regularly, along with the stretches.  If this still didn't provide relief, I would then hesitantly recommend orthotics.  I am somewhat hesitant because of the old saying "if it ain't broke, don't fix it".  Orthotics are meant to alter the biomechanics of the foot as it contacts the ground.  If the shin splints do not stem from a biomechanical problem, then changing the biomechanics of the foot would potentially be fixing something that wasn't broken, which could lead to other problems/injuries.
Another thing to note about orthotics is that their effectiveness, without a doubt, depends on the pedorthist who makes them for you.  I had recurring shin splints for years and years, which were due to over-pronation.  I went through three different pairs of orthotics, all constructed by different pedorthists, until I got a pair that actually corrected the problem.
May 16, 2006 3:26 PM
 

Kim said:

George makes a very good point.  Hydrotherapy is very effective in relieving shin splints, is easy to do and consumes very little time.  It would be a good idea, and very easy, to incorporate this therapy into your recovery following each workout.
May 17, 2006 7:44 AM
 

Runner Chick said:

Hey Kim,

Thanks for the great ideas on shin splints! I'm a runner and ultimate player and have found the strengthenig exercises to be really useful.

But I've always wondered how long do running shoes last? How often should I replace them? Do my shoes really affect my shins and other injuries?

My shoes are fairly new, I only bought them about 2 years ago and was wondering when I should think about replacing them.

Thanks.
May 17, 2006 10:46 AM
 

Tyler said:

My shins have been sore for the past few weeks. I can deal with the pain, but is there a risk of serious injury?

If so, where do I draw the line?

May 17, 2006 10:59 AM
 

Kenny said:

Hi Kim,

I'm nearing 50 years old and I almost feel as if it's too late to get in shape.  I've started working out a little, not really knowing a lot about it, and I find myself in a lot of post workout pain.  I do know that you're supposed to hurt a little, but I'm just not enjoying myself.  By the time I'm supposed to work out again, I'm still sore and the workout just doesn't feel right.  Isn't this supposed to be about health?

I really want to have a healthier lifestyle, but right now it just doesn't feel healthy.
Right now I workout 5 times a week for 3 hrs each time, doing all different kinds of exercises, like, running, biking, weight lifting and swimming.  

Please help!

Kenny
May 17, 2006 1:16 PM
 

Kim said:

In response to Runner Chick, shoes do make a big difference in the prevention of shin splints and other injuries.  If you are prone to shin splints, you need to find a shoe with adequate cushioning.  Additionally, if you over-pronate (can also be a cause of shin splints), you would require some motion-control in your shoe.

With regards to replacing your shoes, if you are running regularly as well as playing Ultimate, your 2 year old shoes are actually considered quite OLD.  The more miles you put in, the more they wear and the less effective they become at providing support and cushioning.  I'm not sure what kind of mileage you're putting in, but I would say that you should be buying a new pair of shoes at least every 6 months.  Alternatively, you could use two different pairs of shoes - one for running and one for Ultimate.  This would allow the shoes to last a bit longer!

If you start to feel aches and pains in your feet, shins, knees or back, this is a tell-tale sign that it's time to get new shoes.  I know that running shoes are expensive and it always seems like such a big purchase, but it is definitely worth it since it prevents unnecessary injury and allows you to keep doing the things you love!
May 18, 2006 12:26 PM
 

Kim said:

Kenny, first of all, you're never too old to get into shape!  I would never discourage anyone, no matter what their age, from incorporating exercise into their lifestyle.

Your workout regime, however, looks to be quite excessive.  To put things into perspective, the amount of hours you're putting into working out each week is equivalent to, or even greater than, the amount of work someone would do to train seriously for an Ironman Triathlon.

If you're main goal is to get into shape, you can easily accomplish this goal by doing a lot less work and as a bonus, actually feel energized for the rest of the day!  For someone in your situation, I would give the following recommendation for a weekly routine:
- do a 30-60 minute cardio workout 5 times per week (running, cycling or swimming)
- do weights 3 times per week (don't do on consecutive days, make sure to have a day off between each weight workout)
- add in a day with some alternate exercise (ie. go for a long walk or hike, rollerblading, skiing, snowshoeing, etc)
- take one day of rest! (very important)

I know this will seem drastically less than what you were doing before, but you will likely notice more benefits from your workouts, will feel more energized throughout the week and won't have chronic muscle soreness.  Since your cardio workouts will be shorter, you will be able to increase the intensity, which will continue to improve your cardiovascular fitness.  Adequate recovery between your weight workout days will allow for your muscles to rebuild and recover before putting them through their next weight workout.  This will help to alleviate your muscle soreness and will show marked improvement in your strength.  As crazy as it may sound, getting proper rest between workouts is just as important as the workout itself.  For this reason, I strongly recommend taking one day off completely each week.

Hopefully my suggestions will encourage you to continue with exercising and will make the whole experience more enjoyable for you!  
May 18, 2006 2:29 PM
 

Kim said:

Tyler,

That is always a tough question, where does one "draw the line" with regards to training and injury?  There are some injuries that you can train through as long as you aren't making the condition worse and are consistantly managing the symptoms (usually with ice and massage).

Running through shin splints is ok as long as you keep up with the icing, massage and strengthening exercises.  It is very important that you monitor the symptoms and decrease your mileage if you feel the pain is getting worse.

Shin splints do have potential to lead to stress fracture, a much more serious injury, which would require you to take time off of running completely.  So, where DO you draw the line?  The tell-tale sign for shin splints is shin pain while walking.  If you start to feel shin pain while walking or doing your everyday activities, this is an indication that you should take some time off from running and visit your doctor, who may suggest getting a bone scan.

Making the call to stop training is always a tough one, but I'm sure some of you have already learned that running through a serious injury is never a good idea and can set you back months in your training.  If you have any personal experience or advice to share, please do so!

May 29, 2006 1:37 PM
 

Kim's Sports Klinic said:

Injury treatment usually includes icing and massage.  Have you ever thought of combining the two...
February 23, 2007 7:19 AM
 

Kim's Sports Klinic said:

In order, to prevent injury from running and other repetitive high impact activities, incorporating drills

April 4, 2007 7:47 AM

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About Kim

Kim is a professional Fitness Consultant and Manager at a corporate fitness centre in Guelph, Ontario, where she’s responsible for whipping members into shape with her super-effective personalized fitness programs. Kim graduated from the University of Guelph, Ontario with a Bachelor of Honors in Science, in the field of Human Kinetics. Kim’s expert health and fitness know how stems from her extensive background in endurance sports. In fact she has run competitively in cross country and track for the past 9-years, and is now beginning to take up an interest in triathlons. Pop in and pay Kim a visit for helpful advice on how to prevent and patch-up your sports and fitness-related sprains and strains.