A shin splint is a generalized term that is given for pain felt at the front of the lower leg. Causes of shin splints are usually overuse or fatigue caused by chronic stresses due to bio-mechanical imbalances of the feet and lower legs. Imbalances can be caused by bad feet, worn out shoes, and improper training techniques.

Shin splints cover many injuries of the lower leg, including stress fractures, tendonitis, periostitis (the irritation of the bone covering), muscle fatigue or fascial herniation, popliteal artery entrapment, peroneal nerve entrapment or spinal radiculopathy (which is when the spinal nerve is compressed, causing referred pain). As you can see, diagnosing shin splints isn't all that easy when there can be so many underlying problems at fault.

How Does it Relate to Lower Leg Pain?

Shin splint pain is felt in the lower leg. You may feel tenderness on the inside of the shin that may or may not be accompanied by swelling. Shin splint pain generally goes away after a time of rest but comes back when you begin running again. You may feel pain when your toes or foot are bent down and some people have redness on the inside of the shin. Others feel lumps or bumps along the inside of the shin bone.

In spite of the many possible reasons for shin splints, most are caused by tight calf muscles causing strain on the weaker front muscles of the lower leg. This is common in runners, whose calf muscles get a lot more work than the front muscles.

Treatment Options

Ice and rest are a good beginning for treating shin splints. The cold helps reduce pain and inflammation. Anti-inflammatories like ibuprofen may be helpful. You may want to evaluate your shoes to see if you need more support. Once you feel some relief, there are stretches you can do to increase the strength of your front lower leg muscles. Doing basic wall stretches to stretch your Achilles tendon several times per day to stretch your calf muscles can be helpful. You can also strengthen that front muscle by balancing a small weight of some kind on your foot and lifting up your toes. This will exercise those front muscles. Hold the weight up for a count of ten before relaxing and repeat twenty or more times per day. Over time, this will strengthen those front muscles.

Other things you can do that will help shin splints includes wearing shock absorbing insoles in your shoes. Try other non-weight bearing exercises like swimming or cycling. After the initial pain is gone, apply heat to the area before training to help loosen up the muscles and increase blood flow. Tape your ankle for support to take pressure off the muscle attachments. Have your running style analyzed to see if there are more biomechanical problems that may need corrections. Sports massage may also help soothe the muscles. Be sure you have someone experienced in sports massage attend to this so they don't irritate the periostium that is inflamed.

To learn more about Lower Leg Pain and Shin Splint Treatments please follow the likk.

All the best,

Carol J Pearson
(Sports Therapist, Personal Trainer & Pilates Instructor)