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What are Shin Splints? A catchall phrase for a number of lower leg ailments, shin splints is usually used to describe pain and inflammation that occurs on the front, lower inside part of the leg. A common running injury, shin splints happen when the lower leg is stressed due to running on hard surfaces, over training, running on an uneven surface, or overpronation when the foot turns inward upon impact due to not enough arch support. The pain usually involves the muscle and tendon connected to the tibia, but can also be caused by a stress fracture of the bone. Symptoms: – Pain, inflammation or tenderness on the front, inside of the area of the shin. – Pain may appear at the beginning of an activity and go away as the muscles loosen up. Pain associated with Shin Splints can be felt on the front, lower inside part of the leg. Causes of Shin Splints: – Worn out shoes or shoes lacking enough support resulting in overpronation. – Tight calf muscles. – Running on hard or uneven surfaces such as sloping sides of the road. – Excessive training or an increase in the level of training. Self-Treatment for Shin Splints: – If pain is severe, stop the activity. If mild, decrease the level of intensity and avoid downhill or uneven surfaces. – Apply the principle of R.I.C.E.    • Rest: stay off of the injured area as much as possible.    • Ice therapy: apply ice packs to the shin area at 20-minute intervals for 24 to 48 hours.    • Compression: use a firm wrap or bandage (not too tight) around the shin area.    • Elevation: raise the leg (prop up) to reduce swelling. – Nonsteroidal antiinflammatory drug (NSAID), such as ibuprofen, to reduce pain and inflammation. – Self-massage the muscle along the shin area. – Stretches meant particularly for the lower leg area. – Cross-training with other activities that don’t create additional stress, such as aquatic exercises or swimming. – If the pain does not resolve itself after 4 to 6 weeks, see a physician. In the case of severe pain, see a physician immediately. Prevention of Shin Splints: – Warm up muscles before an activity with light jogging or walking. – Stretching and strengthening of calf and foot muscles by doing stretching exercises and weight training. – Avoid excessive downhill activities. – Use preventative icing after a run to decrease inflammation. – The use of orthotics, which are very stiff inserts placed in shoes to improve support to the arch. – Daily exercise to condition the body, rather than sudden activity between periods of inactivity. – Incorporate rest days into training/exercise program. Recommended Books: Sports Injury Handbook: Professional Advice for Amateur Athletes By Allan M. Levy and Mark L. Fuerst The Sports Medicine Bible: Prevent, Detect, and Treat Your Sports Injuries Through the Latest Medical Techniques By Lyle J. Micheli The Beginning Runner’s Handbook: The Proven 13-Week Walk/Run Program By Ian MacNeill, The Sports Medicine Council of British Co. The Pocket Trainer By Jack Holleman and Ginny Porter Stretching By Bob and Jean Anderson Other Sources: Time-to-Run Dr. Pribut Runner’s Web.com