Shin Splints and How to Prevent Them

What Are Shin Splints?

Shin splints, medically known as medial tibial stress syndrome, refer to pain along the inner edge of the shinbone (tibia). This condition is common among runners, dancers, and people who participate in activities involving sudden starts and stops.

Causes of Shin Splints

• Overuse: Rapid increase in activity level or intensity.
• Poor Footwear: Wearing worn-out or unsupportive shoes.
• Improper Running Technique: Running with poor form can put extra stress on your shins.
• Flat Feet or High Arches: These may contribute to uneven distribution of impact.

Symptoms

• Aching pain along the inner part of the lower leg.
• Tenderness or soreness in the lower leg.
• Mild swelling in the lower leg.

How to Prevent Shin Splints

• Gradually Increase Activity: Avoid ramping up your exercise routine too quickly.
• Wear Supportive Shoes: Replace athletic shoes regularly and choose ones that provide good support and cushioning.
• Warm Up Properly: Always start with light activity and stretching before intense exercise.
• Strengthen Lower Legs: Incorporate exercises that target your calves, ankles, and feet.
• Run on Softer Surfaces: Whenever possible, choose grass or tracks over concrete.

Conclusion

Shin splints can be painful and frustrating but are often preventable with the right strategies. By understanding the causes and taking preventive steps, you can enjoy pain-free activity and keep moving toward your fitness goals!