How about “Shin Splints”?
Sure most of us have heard about shin splints, and many of us have experienced them. But what are they and what can you do about them if you’re unfortunate enough to get them?
Shin splints occur when the muscles on the front of your lower leg pull on the covering of the bone and inflame it. They often occur after a change in activity or training (such as the beginning of the season or a change in terrain).
Often times, the pain of shin splints is self-limited. Meaning, it hurts to run so you don’t, the inflammation subsides, so start running again. But what if the pain doesn’t go away on it’s own?
The best way to treat shin splints is by the “ladder approach”. Start with a reasonable defined period of time that you don’t run (usually 2 weeks is good). Then start very slowly getting back to fast walking or running at a very slow pace and low distance. If you have no pain with that, then move a rung up the ladder and add a little more distance or intensity. Keep moving up the ladder as long as there is no pain. At any point you start experiencing pain again, move down the rungs of the ladder to the point you have no pain and start your way back up again.
Unfortunately, there is no way to completely prevent shin splints, but with a simple approach you can get through them and back to running pain free.
Brett A. Himmelwright, D.O.
Orthopedic Institute of Pennsylvania
(717) 761-5530
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