What are shin splints?

If you have been in the game for any length of time you are bound to have heard this phrase thrown about with great regularity. The bane of all runners, especially those who train in urban environments where concrete and tarmac are common surfaces, this injury is however much misunderstood. So what is it exactly? ‘Shin splints’ is the name given to pain at the front and side of the lower leg. The most common cause is inflammation of the periostium of the tibia (sheath surrounding the bone). The injury results from overuse and can be caused by running or landing on hard surfaces or even from running on tip toes. If you over-pronate, i.e. if the arch of your foot flattens when you walk or run, then you are also more susceptible to shin splints. In disciplines and sports that involve a lot of jumping, such as Parkour, this is an extremely common injury and most people suffer from it at some stage in their training career. But don’t lose heart – you can recover from this injury with just a little proper attention and time: read on to learn how.

What are the symptoms?

• Tenderness over the inside of the shin.
• Lower leg pain.
• Sometimes some swelling.
• Lumps and bumps over the bone.
• Pain when the toes or foot are bent downwards.
• A redness over the inside of the shin

What can the traceur do?

• Rest. The sooner you rest the sooner it will heal.
• Apply ice in the early stages when it is very painful.
• Wear shock absorbing insoles in shoes.
• Maintain fitness with other non weight bearing exercises.
• Apply heat and use a heat retainer after the initial acute stage, particularly before training.
• See a sports injury specialist who can advise on treatment and rehabilitation.

What can be done by a specialist?

• Prescribe anti-inflammatory medication e.g. ibuprofen. (Always consult a doctor before taking medication).
• Tape the ankle for support. - A taping worn all day will allow the shin to rest properly.
• Analyse running style for over pronation.
• Use sports massage techniques on the posterior deep muscle compartment but avoid the inflamed periostium.
• Operate

Important

• Anti inflammatory drugs along with rest and ice can help reduce inflammation, particularly in the early stages. However if the underlying causes such as tight muscles are not treated through stretching and sports massage techniques then the likelihood of the injury returning is higher.