Shin splints. It can be that ache or pain you feel in the front, lower part of your legs. A tenderness that makes you question heading out the door for a walk. Shin splints are very common and, thankfully, there are small changes you can make to help reduce the recurrence.
What Are Shin Splints?
Shin splints are often referred to as medial tibial stress syndrome. According to this article on WebMD, the primary culprit is stress on your shinbone and the connective tissues that attach muscles to your bones, leading your shins to feel inflamed and painful. Ouch.
“Shin splints are one of the most common lower leg injuries I see in new walkers and runners. In fact, shin splints will affect 10-15% of all new walkers/runners. Luckily, they nearly always get better with the appropriate treatment,” said Sean Griech PT, DPT, PhD, OCS, COMT and Professor, DeSales University DPT program.
What are the most common causes of shin splints?
There are four things from which shin splints can stem:
Bad shoes
Mechanics
Not taking care of the “neighborhood”
Too much too soon
Let’s break down each of these and think about how to tweak what you may be doing that is contributing to shin splints.
Take a look at your shoes. How do they fit? Are they made for the activity you are doing? Have you logged a few too many miles in them and they no longer are giving you the support you need? “Or are you wearing shoes that change the mechanics of your natural gait” asks Dr. Kelly Starrett, founder of The Ready State.
If you think your shoes might be the problem, the best advice is to head to a store that specializes in shoes for running and walking. They can watch how you walk and recommend the right shoe for you. If getting out to a store isn’t possible, you can find plenty of options online. Read the reviews, ask friends for recommendations, but most importantly, find a shoe meant for walking and that works for you. Yup, it might take a little trial and error.
Consider your form. Are you leaning forward too much? Maybe you’re stomping rather than rolling through your foot, heel to toe. How is your posture? Do your feet turn out as you walk? Are your hips so tight that they affect your stride? Or, are you over-striding -- taking steps that are bigger than optimal for your body? “Shin splints and overstriding are sisters,” Dr. Starrett cautions
Consider the “Neighborhood.” Your shins are part of the entire ecosystem of your body, including your back, your hips, your glutes and your calves. And those calf muscles can be particularly important, so be sure you are stretching them regularly -- not just when your shin splints flare up.
According to this article from Medical News Today, regular stretching can improve your range of motion, allowing the muscles to lengthen and contract more vigorously during exercise. By improving contraction in the muscles, stretching can help prevent cramping and tightness. If you're looking for which stretches you can start incorporating, click here.
It’s a marathon, not a sprint. “A sudden change in volume -- how much activity you are doing -- is often the best predictor of problems like shin splints,” cautions Dr. Starrett. We know it’s tempting to push yourself the moment you start a new exercise program, but taking off at a sprint rather than easing into it often leads to injury, not to mention being hard to maintain. So, start out with shorter distances and slowly start increasing those distances as your body gets stronger. Remember, you’re on your own journey, not someone else’s. Do what’s right for you.
What to Do if You Have Shin Splints
Now that you know what might be the cause of your shin splints, what do you do about them? Well, Occupational Therapist Joni Peterson says that rest, ice and elevation is a good place to start when you’re in pain. Dr. Starrett suggests regularly foam rolling your shins and calves across the tissue (not just up and down) -- and you don’t need a fancy foam roller. “Two tennis balls taped together or even a rolling pin will do the trick,” Dr. Starrett suggests. “Find a tender spot, and stay there. Inhale to a count of four, hold for a count of four and release for a count of eight.” Repeat a few minutes, but for no more than five minutes, he adds.
Peterson suggests that most injuries happen when our bodies are weak, our balance is impaired, we’re doing repetitive activities, applying too much weight, as well as not stretching enough before and after exercise. “I would recommend starting out with short distances if you’re coming back from a recent injury, and then build up to what is comfortable,” said Peterson. “And, if they’re an option, regular massages are immensely healing for your body.”
Our feet and legs take us everywhere, especially on those intentional walks that do wonders for our mind, body, and soul. So, treat them well with the right shoes, proper stretching, a focus on alignment and remember to always take it one step at a time.
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