Nov 15

There are many types of injuries that happen to athletes due to repetitive motion and over use. Running is often incorporated as part of a conditioning program, or as a sport on its own, and a common injury from running is shin splints. Sharp pain on the outside edge of the shin is the most common symptom. This type of injury can be as mild as a minor annoyance, or prove to be serious enough to stop any kind of activity that involves running.

As with any sports injury ice, rest and elevation are the best remedies for healing. Keeping ice over the injured area will help reduce any inflammation. To reduce swelling and fluid buildup, keep the limb elevated, and to deal with any pain you can take some ibuprofen.

Perhaps the best treatment for shin splints is prevention. There are a number of exercises that you can do which will strengthen the calf and muscles surrounding your shin. Calf raises, lunges, and a wide range of weight exercises on a power sled will help to build a solid muscle mass around your shin and calf. This increase in strength and stability will enhance your body’s ability to take some abuse and greatly decreases the possibility that the shin splints will be a recurring injury.

If, after several weeks of rest, ice, and elevation you are still experiencing sharp pain when you try to run, it may be time to see a doctor. There is another overuse injury that has similar symptoms, but which may require additional treatment. Stress fractures are painful, and typically require a much longer recovery time. If you allow your shin splint to go unchecked, they can often be the pre-cursor to a stress fracture, so don’t let them linger without some kind of treatment.

Stretching can also provide some temporary relief. Finding a good stretch that works the lower front part of your leg might be difficult. However, by stretching the quadriceps (the front of the thigh) you also relieve a lot of the tension in your shin. By grabbing one foot and pulling it up behind you, you can give your quad a good stretch. When the quad is stretched it tightens all the connecting tendons and the muscles attached to those tendons; as the quads relax, so does the rest of the leg, including the shin. You can make the stretch even more efficient for a shin splint by pulling back your toes as you have your leg bent behind you.

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