Shin Splints

Shin splints are an overuse injury to the shin bone (tibia) and connective tissue that attach the muscles to the bone. 

So how do you know if you have it? Most commonly found in runners, it presents as tenderness or pain along the inner part of your shin. It’s often worse when you exercise and may even go away when you stop. But don’t let this fool you! If left untreated, it can result in a stress reaction or even a stress fracture.

Let’s talk about prevention. Make sure you’re changing your shoes roughly every 350 miles. (RUNNERS -- this is especially important to you!) Consider investing in proper orthotics if you have flat feet, too high of an arch or if you’re an over pronator like me. Add strength training to your workout focusing on important muscle groups such as your core (planks are my favorite), legs, hips and ankles. And last, but certainly not least, cross train! 

In 2019 I trained for the NYC Marathon mostly on a spin bike due to shin splints. With that being said, it is so important to minimize impact on your shins by using activities such as biking or swimming to train. 

As for treatment? Take a page out of Vanilla Ice’s book and “ice, ice babyyyy”. Rest is also equally important. And if pain persists, see a chiropractor! Graston technique is what I credit to helping my patients, along with ankle stabilization exercises and joint mobilization of the knees and hips. There’s no reason why you can’t run pain free!