Shin splints are a common problem that many athletes, especially runners, experience at some point in their training. The sharp, throbbing lower leg pain can be debilitating and frustrating, often forcing individuals to take a break from their regular physical activity.
If you have ever suffered from shin splints, you understand the discomfort and limitations it can bring. But why do shin splints happen in the first place?
This blog will explore the various common reasons for shin splints and provide practical tips on how to prevent them from happening again.
What Are Shin Splints?
Shin splints, also known as medial tibial stress syndrome, are characterized by pain in the lower leg, particularly along the shin bone (tibia). This pain often occurs during physical activities such as running or jumping. The discomfort can range from a dull ache to sharp pain, impacting your ability to perform daily tasks or exercise routines.
Shin splints happen when the muscles, tendons, and bone tissue around the tibia of the leg become overworked. This condition is prevalent among runners, dancers, and military recruits who engage in high-impact activities or those who have recently intensified their training.
Common Reasons for Shin Splints
Several factors contribute to the development of shin splints, and understanding these causes can help you identify and address potential risks before they lead to injury. Here are some common reasons for shin splints:
Overuse
Overuse is one of the most common reasons for shin splints. When you engage in repetitive activities like running or jumping without giving your muscles enough time to recover, you increase the risk of developing shin splints.
Poor Footwear
Wearing inadequate or worn-out footwear can contribute to shin splints. Shoes that lack proper cushioning and support can place additional stress on your lower legs, leading to discomfort and injury.
Improper Training Techniques
Using incorrect training techniques or not warming up properly before exercise can increase is also a common reason for shin splints.
Running on Hard Surfaces
Running on hard surfaces like concrete or asphalt can place excessive stress on your lower legs, leading to shin splints. Opting for softer surfaces such as grass or trails can reduce the impact on your shins and lower the risk of injury.
Flat Feet or High Arches
Individuals with flat feet or high arches are more likely to develop shin splints. These foot conditions can affect your gait and increase stress on the lower leg muscles.
Preventing Shin Splints
Taking proactive steps to prevent shin splints can keep you active and injury-free. Here are some practical tips to help you stay on track and prevent shin splints:
Gradual Progression
Gradually increasing the intensity and duration of your workouts can help prevent overuse injuries, a common reason for shin splints. Follow the 10% rule during your workouts, which suggests increasing your training volume by no more than 10% per week.
This approach to workouts allows your muscles and bones to adapt to the increased workload.
Choose the Right Footwear
Investing in high-quality running shoes that provide proper cushioning and support is essential for preventing shin splints. Visit a sports injury doctor or an orthopedic surgeon to get fitted for shoes that match your foot type and gait.
Replace your running shoes every 300-500 miles to ensure they continue to provide adequate support.
Strengthen Your Muscles
Incorporating strength training exercises into your routine can help build the muscles around your shins and improve overall stability. Focus on exercises that target the lower legs, such as calf raises, toe taps, and ankle circles.
Stronger muscles can better handle the stress of physical activities, reducing the risk of shin splints.
Stretch Regularly
Stretching your lower legs before and after exercise or workouts can improve flexibility and reduce muscle tension. Include stretches that target the calves, Achilles tendon, and shins. Hold each stretch in your leg for at least 30 seconds and repeat several times.
Cross-Training
Incorporating low-impact activities like swimming, cycling, or yoga into your routine can give your muscles a break from repetitive high-impact exercises, which are a common reason for shin splints.
Cross-training helps prevent overuse injuries and keeps your workouts balanced.
Listen to Your Body
Pay attention to any signs of discomfort or pain in your lower legs. If you experience persistent pain in your legs, it is essential to rest and allow your leg muscles to recover.
Ignoring the pain can lead to more severe injuries, including shin splints. Consulting with a sports medicine doctor near me can provide professional guidance on managing and treating shin splints.
When to Seek Professional Help
While many cases of shin splints can be managed with self-care and preventive measures, there are times when seeking professional help is necessary.
Here are some signs that indicate you should consult with a “sports medicine doctor near me:”
- Persistent pain that does not improve with adequate rest.
- Swelling or redness in the lower leg.
- Difficulty bearing weight on the affected leg.
- Pain in the lower legs that worsens during or after activity.
- Numbness or tingling in the lower leg.
Sports injury doctors or orthopedic surgeons can conduct a thorough evaluation and recommend appropriate treatment options to help you recover and prevent further leg injury.
Sports Injury Doctor in Boynton Beach, FL
Shin splints can be a daunting and painful challenge for any athlete or active individual. If you are tired of persistent pain and discomfort holding you back, it is time to seek professional help at Personalized Orthopedics of the Palm Beaches.
Our team of highly skilled board-certified orthopedic surgeons will discuss your symptoms and explore personalized shin splint treatment options. With our advanced treatment options and expert guidance, you can achieve pain-free movement and get back to doing what you love.
To set up a consultation with one of our sports injury doctors, call us today at (561) 733-5888, Ext. 9., or use our convenient appointment request form. We look forward to serving you!
