Shin splint is a term used to describe pain felt in the front of the legs or shins which occurs during or after strenuous exercise e.g. running.

Symptoms of Shin Splints

A dull, aching pain along the shin bone, which runs down the inside of the shin, will be the first sign of injury but if a person continues to exercise the pain will intensify. Pain can last several days or even weeks and is usually felt in both shins, but not always.

Causes of Shin Splints

The most common cause of shin splints is medial tibial stress syndrome (MTSS) which occurs when the connective tissue that covers the shin bone becomes inflamed. Activities such as long distance running and sports that involve a lot of stopping and starting e.g. tennis places a lot of stress on the legs particularly if the activity is carried out on a hard surface. The customers most at risk of developing shin splints are those that:

• Have been running for less than five years.
• Run on hard surfaces or slopes.
• Do not wear the correct shoes which cushion and support the feet.
• Are overweight, as this increases the pressure on the shins.
• Have flat feet or feet that roll inwards.
• Have weak ankles, tight Achilles tendon or calf muscles

• Wear the correct shoes for the type of activity ensuring that there is adequate cushioning and support.
• Use supportive insoles (orthotics) to rectify flat feet.
• Build up the activity levels gradually.
• Improve strength and flexibility.

Treatments for Shin Splints

Shin splints cannot be treated directly but there is self-help advice you can provide to customers to help manage their pain.

• Stop the activity that caused the shin splints for at least two weeks and once the pain has subsided gradually resume the activity.
• During the rest period low impact activities such as swimming or cycling can still continue.
• Apply an ice pack to the affected area for ten minutes every two to three hours for the first two days as it reduces inflammation.
• Take NSAIDs to help relieve the pain and reduce inflammation (see sprains and strains section).

If pain does not improve after a resting period a customer should be referred to their GP as there could be an underlying problem such as a stress fracture.