Shin Pain/Shin Splints.
Many people have heard of shin splints, which manifests as pain in the front of the shin. This condition is usually associated with runners but other people can develop them as well. It is also known as anterior compartment syndrome or medial tibial stress syndrome. Shin splints often occur due to a muscle imbalance in the anterior compartment. Therefore, maintaining proper balance between the anterior and posterior compartments is important. A simple rubber band exercise focused on the anterior compartment can often help prevent shin splints. We often recommend rest, ice and other self-care measures. Custom orthotics and modifying your exercise routine can help prevent shin splints from recurring.
Risk factors related to shin splints.
There are more than a few risk factors that can cause shin splints. They often occur when people are changing their exercise levels. People who are most at risk are as follows;
- Runners who are increasing the length of their runs.
- People in military training (Boot Camp).
- Persons who trail run or run on uneven surfaces.
- Individuals who work on their feet all day, particularly on hard or uneven surfaces.
- Those with excessively high arches or flat feet. Anyone with either type of extreme arch are more susceptible to developing shin splints.
A pair of shock absorbing orthotics can also reduce the pain and dysfunction associated with shin pain.
Solutions for people with shin splints.
First and foremost, wearing good shoes while running is imperative. Secondly, changing up your training to include exercises that strengthen legs, ankles, hips and one’s core. Cross training with activities that don’t cause shock such as biking or swimming also helps.
And of course, a good pair of shock absorbing custom orthotics that support proper mechanics would be in order. At the Orthotic Shop of San Francisco, we have several orthotics proven effective for runners.