Shin splits can be defined as a painful condition due to injury on the medial (inside) area of the tibia located in the lower leg. Technically termed as medial tibial stress syndrome, shin splints are formed from resulting stress of consistent pounding of the feet on hard surfaces as pavement, concrete, hardwood floors and the like. It is a condition developed over time by professional athletes such as runners, sprinters, gymnasts, or figure skaters. Shin splints that go untreated may result in stress fractures and typically require six weeks or more to heal.
Signs of Shin Splints
This condition is thought of as an “overuse” injury, but may also be conceived as a “lack of preparation” injury. Shin splints are often caused by ankle dorsiflexors (the muscles pulling the top of the foot toward the shin and prevent the foot from pulling away from the shin to quickly) are not functioning properly.
Warning signs of this condition are pains that are:
- in the inside, lower part of the leg (medial)
- apparently increased by running or other exercise putting weight on the legs
- linked directly to exercising on any hard surface or running courses with sharp turns
- lasting long after the activities causing them
- associated with tight calf muscles
Stress fracture can be detected by a sharp area of pain is felt when running the hand down the entire length of the shin. If a stress fracture is detected, see a physician for treatment promptly. A bone scan can be done to confirm this.
Avoiding Shin Splints While Walking
Shin splints are typically caused by weak shins or intensifying an exercise routine too quickly. The following are tips to help avoid shin splints:
- Wear walking shoes or any type of athletic shoe designed to give great foot support. Avoid walking long distances in sandals, thongs, or similar shoes. Sneakers should be replaced after approximately 500 miles.
- When starting a new walking exercise regime, begin by walking small distances then gradually increase the full workout distance. Increasing an exercise load too suddenly can promote the development of shin splints.
- Before walking, do this simple warm-up exercise to strengthen the shins: Stand on the toes remaining in that position for as long as possible. Return to the normal position with feet flat on the ground.
- Resort more to walking on soft surfaces as grass, artificial turf, sand, etc avoiding hard surfaces whenever possible.
A short simple exercise to help strengthen the shins is to walk on your heels for 25 yards or more. Perform this exercise in the following manner:
- Walk slowly with a stride of no more than six inches. Do not rush this exercise.
- Concentrate on pointing the toes upward as high as possible. The higher the toes are raised, the stronger the shins become.
- Maintain this walk for 25 yards. If the shins start hurting, quit briefly then pick back up doing the remainder of the 25-yard distance.
- When finished, stretch out the shins. Doing this will make you feel better later.
On final note, consider wearing a pair of high quality walking shoes as Aetrex or New Balance. Consult with a physician before purchasing a pair. The cost of obtaining a pair may be covered by health care insurance.
SOURCES:
Spinal Health.Net: http://www.spinalhealth.net/inj-shin.html
Racewalk: http://www.racewalk.com/Strength/ShinExercises01.asp
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