If you can never find a treadmill at the gym and are always dodging florescent lycra-clad lemmings on your weekly walk along Southbank, this means two things; one, ‘Marathon Season’ is upon us, and two, the number of people reporting shin splints is about to sky-rocket.

Causes

The pain of shin splints is caused by trauma to either the muscles or bones of the lower leg. Muscle trauma is often related to overtraining or excessive running on hard surfaces. Repeated use makes the muscles swell, and puts pressure on the fascia that covers the muscles in the lower leg.

Bone trauma can result in stress fractures. Constantly pounding the leg bones may cause microscopic cracks and fractures in the tibia and fibula (lower leg bones). Rest is needed to repair these cracks, but without adequate recovery, these cracks continue to grow and become a fracture. The result is acute pain and a long lay-off. A way to manage the problems of shin splints is to adopt a multifaceted ‘relative rest’ approach.

This approach includes:

• Avoid aggravating activities! Workouts with stationary cycling or pool running allow maintenance of cardiovascular fitness minus high impact.
• Icing - to reduce inflammation immediately post exercise.
• Anti-inflammatory medications, such as ibuprofen, are also a central part of rehabilitation. Take advantage of the gels and capsules out there.
• Use a compression sock, tubi-grip or strapping. One of these over the affected area will help reduce the damage and promote healing post work-out.
• Regular calf and anterior (front of) leg stretching and strengthening - to address the biomechanical problems discussed above and reduce pain.
• Careful attention to selecting the correct running shoe based upon the foot type (flexible pronator vs. rigid supinator) - this is extremely important. In selected cases shoe inserts (orthotics) may be necessary.

If all of this is taken on board, the pain of shin splints should reduce, and slow, flat running can recommence after a few weeks. Start slow and build up to your distance in steady progressions and you’ll be crossing the finishing tape in no time!