SHIN SPLINTS

Shin splints is the general name given to pain at the front of the lower leg due to inflammation of the tissue surrounding the tibia, the lower bone of the leg. The most common causes are:
· Increasing running mileage too quickly
· Improper or insufficient warmup
· Worn or inferior running shoes
· Intensity of workouts
· Jumping or sprinting on hard surfaces

With the very short high school track season in Minnesota, we frequently hear of coaches who have their athletes sprinting across the parking lot or in the school hallways during the first few days of practice. Almost as frequently we hear many of those athletes complaining of shin splints or pulled muscles. Competitive athletes should be encouraged to report for practice with a base, built on endurance work along with strength and flexibility work. Coaches should be encouraged know which athletes are prepared for intense workouts and which athletes need to begin more slowly. Most importantly, coaches and athletes should err on the side of caution. Rather than focusing on a personal best in the first meet of the year, point toward the Conference, Sectional and State Championship meets at the end of the season. Too much too soon very often means not being healthy when the season really counts.

TREATMENT:
· Rest to allow the injury to heal – This means no running.
· Maintain fitness with other non weight bearing exercises such as swimming, cycling or running in water.
· Apply ice or cold therapy in the early stages, particularly when it is very painful. Cold therapy reduces pain and inflammation.
· Stretch the muscles of the lower leg.

PREVENTION:
Make sure your warm up includes stretching the calf muscles and Achilles tendon
Choose the right shoes. Make sure shoes provide cushioning and replace them every 350 miles
Strengthen the leg muscles by doing toe rises and leg presses
Build mileage and intensity gradually
Get off the blacktop and run on grass when possible