Athletic Training Blog Series #3
So you started running and now you have the dreaded “Shin Splints”
Shin Splints, also known as Medial Tibial Stress Syndrome (MTSS) is super common in athletes beginning a training program. Typically it means someone has started off at a much higher training level than his/her body was ready for. Pain will occur in the anterior shin near the tibia. Sometimes it can also occur just above the ankle on the posterior side.
Some typical symptoms of shin splints are throbbing pain, pain when sprinting or running. Aching is another symptom. If you develop swelling or any sort of discoloration there could be a great underlying issue and you should see your AT, PT, or MD sooner rather than later. Shin splints can be caused by a variety of things.
- Flat Feet-lacking arch, or falling instep
- Sneakers-old worn out, or not proper shoes for you
- Working out without warming up/cooling down
- Weak Hip/Core Muscles, Foot/Ankle muscles
How do you recover?? Rest. I know the 4 letter word. But rest is the best medicine. Your body needs time to heal. ICE. My preferred way to ice shins is to freeze water in a paper dixie cup and massage the area in question. Get insoles or orthotics for your shoes. Also make sure you have the correct shoes. Marathon Sports does great shoe/spike nights for our XC/Track programs, but will do proper shoe fittings for everyone. If you can not tolerate the pain-anti inflammatory medicine may help-but remember to take it as directed, and if it is not helping see your MD. I also have a great 3 page hand out in the Training Room with rehab exercises to help build up the proper muscle strength.
When are you ready to return? When you can run and jump pain free. But words of caution-do not go back to 3-4 miles. Start small. Ease into it. This is not a cycle anyone wants to repeat.
