Understanding and Preventing Shin Splints: A Guide to Post-Workout Soreness
If you’ve ever felt pain along your shin bone or experienced mild swelling or soreness in your lower leg after a workout, chances are you’ve dealt with shin splints. This common overuse injury can be quite uncomfortable and can affect anyone who engages in rigorous or repeated exercise. In this guide, we will explore why some people are more prone to shin splints than others and discuss strategies for prevention.
How Common are Shin Splints?
Shin splints are a prevalent issue, particularly among individuals who suddenly increase the frequency or intensity of their workouts. According to Dr. Matthew Anastasi, a sports medicine specialist at Mayo Clinic in Arizona, shin splints are “exceedingly common” and one of the main reasons people seek medical attention for lower extremity pain. In fact, the Physical Therapy & Sports Medicine Institute of Virginia reports that shin splints are treated over 3 million times per year in the United States alone.
Why do Some People Get Shin Splints More Than Others?
While shin splints can impact anyone, certain groups of people are more susceptible to this injury. Dr. Naomi Brown, a pediatric sports medicine specialist at Children’s Hospital of Philadelphia, explains that shin splints are seen in 13-20% of all running-related musculoskeletal injuries, up to 35% of military recruits, and up to 20% of dancers. Females are also more prone to shin splints due to their lower muscle mass, which makes it harder for them to sustain the breakdown of tissue and tendons around the shin bone.
Individuals who participate in high-impact physical activities like running, tennis, soccer, and basketball are particularly at risk. Additionally, excess weight can contribute to shin splint development as it puts more pressure on the lower extremities. People with a high body mass index (BMI) are more likely to experience shin splints. Certain genetic factors, such as hip or core weakness, range of motion issues, or having flat feet, can also increase the risk of developing shin splints.
Preventing Shin Splints
While shin splints may not be entirely avoidable for everyone, there are practices that can help lower the risk. Dr. Anastasi advises gradually increasing the intensity, duration, and speed of your training routine, especially if you’re just starting out. It is crucial to give your body time to adjust and recover between training sessions. Incorporating stretching before and after exercise is another key preventive measure.
Dr. Brent Lambson, a board-certified sports medicine physician at Revere Health Orthopedics in Utah, suggests that maintaining a healthy weight can also be helpful in preventing shin splints. Being mindful of the surface you’re running on and wearing appropriate, supportive footwear is essential. One review of multiple studies found that shock-absorbing insoles can be effective in preventing shin splints.
If you have already experienced shin splints and want to prevent them from recurring, Dr. Brown emphasizes the importance of figuring out the underlying cause of your initial injury. Identifying any contributing factors and addressing them can significantly reduce the risk of future shin splints.
In conclusion, shin splints are a common overuse injury that can cause discomfort and hinder your fitness journey. However, by gradually increasing the intensity of your workouts, incorporating stretching, allowing for proper recovery, maintaining a healthy weight, and wearing appropriate footwear, you can significantly reduce the risk of developing shin splints. Remember to listen to your body and seek medical attention if the pain persists or worsens. With these preventive measures in place, you can continue to pursue your fitness goals without being sidelined by shin splints.
