Understanding and Preventing Shin Splints: What You Need to Know
If you’ve ever felt pain along your shin bone or experienced swelling and soreness in your lower leg, chances are you’ve dealt with shin splints. This common overuse injury often occurs after rigorous or repeated exercise. While some cases of shin splints may be mild and resolve on their own, it’s important to understand why some people are more prone to this condition and how it can be prevented.
How common are shin splints?
Shin splints are a prevalent issue, especially among individuals who suddenly increase the frequency or intensity of their workouts. Dr. Matthew Anastasi, a sports medicine specialist at Mayo Clinic in Arizona, explains that shin splints are “exceedingly common and one of the biggest reasons people come into the office for pain in the lower extremities.” 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 affect anyone, certain groups of people are more susceptible to this condition. Dr. Naomi Brown, a pediatric sports medicine specialist at Children’s Hospital of Philadelphia, notes 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 them more susceptible to tissue and tendon breakdown around the shin bone.
Engaging in high-impact activities such as running, tennis, soccer, and basketball increases the risk of developing shin splints. Additionally, excess weight can contribute to this condition as it puts more pressure on the lower extremities. Individuals with a high 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.
How to prevent shin splints?
While shin splints may not be entirely avoidable for everyone due to genetic factors, there are practices that can help lower the risk. Dr. Anastasi advises gradually increasing the intensity, duration, and speed of your training routine to prevent overuse injuries like shin splints. This is particularly important for beginners starting an exercise program. Stretching before and after exercise is also crucial in preventing shin splints.
In addition to stretching and gradually increasing exercise intensity, allowing the body time to recover between training sessions is essential. 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. Furthermore, being mindful of the running surface and wearing appropriate, supportive footwear can significantly reduce the risk of developing shin splints.
If you’ve already experienced shin splints and want to prevent them from recurring, it’s important to identify the underlying cause. Dr. Brown emphasizes the need to figure out why you initially developed shin splints in order to prevent future episodes.
In conclusion, shin splints are a common overuse injury that can cause pain and discomfort in the lower leg. While they may be unavoidable for some individuals due to genetic factors, there are steps that can be taken to lower the risk of developing shin splints. By gradually increasing exercise intensity, incorporating stretching into your routine, allowing for proper recovery, maintaining a healthy weight, and wearing appropriate footwear, you can minimize the likelihood of experiencing this painful condition. Remember, prevention is key when it comes to shin splints.
