Shin splints

Photo: Danielle Schön

The cause “There are many causes of medial tibial stress syndrome—a.k.a. shin splints,” says Debi Pillarella, ACE-certified fitness program director for the Community Hospital Fitness Pointe in Northwest Indiana. “But they can be grouped into two main categories: overload and biomechanical inefficiencies.” Overload is caused by the impact force of your legs hitting the pavement during repeated landings that results from logging too many miles too quickly. Pillarella also says exercising on hard surfaces, in worn-out shoes (FYI, rotate in new running kicks every 300 miles) and excessive uphill or downhill running can cause shin splints. “As for biomechanical inefficiencies, flat feet are a common [culprit],” she says. Running on the balls of your feet is another shin-splint-causing gait inefficiency.

The cure “Although the first line of defense is to rest from your running, you should also apply ice,” Pillarella says. She recommends holding an ice pack to your shin for 20–30 minutes every three to four hours for a couple of days until the pain goes away. Shoe supports and stretching exercises (toe tapping, ankle circles) can also help alleviate soreness.

How to avoid “Since shin pain occurs from overuse, be sure to begin your activities gradually, with a good warm-up,” Pillarella says. She also suggests running on softer surfaces, like grass and trails, and stretching the calf muscles before and after each run. “Do not run through pain,” she says. “If left untreated, shin splints could lead to a stress fracture, so seek out a health-care professional if any discomfort persists more than a few days.”

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