Taking It On The Shin

Cotinued...

Resting the legs is the foundation of treatment. You might be able to modify your training with decreased mileage, but you may have to stop running altogether.

You can try eliminating jumping in practice, running only on a soft surface (grass), inserting cushioned inserts, and taping your arch and shins. Usually it is best to rest at least one or two weeks, or until you have no pain when you jump up and down a few times.

Then try running on grass every other day. If you stay painfree, then you can increase your running.

To prevent shin splints:

1. Strengthen the muscles of the lower leg so they can withstand the impact of your sport. Strengthen the anterior tibial muscles by lifting a two to five-pound weight with your toes. Other good strengthening exercises are walking on your heels, toe raises, and pulling a towel under your toes.

2. Stretch the opposing groups of muscles, particularly the calf muscles and the Achilles tendon.

3. Wear well-fitting shoes with good heel counters and shock-absorbing soles. Replace your shoes after 400 miles or insert a cushioning insert.

4. Avoid training errors of changing surface, intensity, and mileage too rapidly or before your body is ready.

5. If you have any pain, use ice massage three to six times a day to reduce the inflammation. Take a day or two off.

6. If you are prone to shin splints, see a sports medicine specialist to check your biomechanics. Using orthotics and doing special exercises to balance muscle groups may help some people.

Developing shin splints doesn't mean you will have to abandon your sport, or that you will be limited in achieving your goals. Be careful not to let the pain become too severe and examine your training methods carefully to see how you can avoid them. Good luck!

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About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and a UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

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