PT Perspective
with Jason Lau, Doctor of Physical Therapy
Question:
I have pain in my shins. I started running again to lose some extra weight, but after a week of running my shins started hurting. What should I do?
Answer:
Shin splints is a common overuse injury for runners. Also known as tibial stress syndrome, shin splints occur when people take their running beyond the limit of their muscles, specifically the tibialis anterior muscle. Once activity is taken beyond the limit of the muscle, microtearing in the muscle and bone can occur. Common symptoms include achy pain on the lateral border of the shin.
The duration of the symptoms depend on the severity of the injury. In most cases, shin splints last between two days and two weeks. The primary factor in healing faster is allowing the tissue to heal without continued stress. Due to the relatively low pain level, some people make the mistake of continuing their running. This will prolong the recovery time as well as increase pain intensity.
If you have shin splints, you can follow the R.I.C.E. formula often used to treat sprained ankles:
Rest- to allow time for the tissue to heal.
Ice- to control acute inflammation.
Compress - a wrap or sleeve used to control swelling and provide support. This step is optional for shin splints.
Elevate - elevating the injured area above the level of the heart aids in inflammation control.
When returning to exercise, the key is gradual progress. It is great that you are motivated to get back into shape, but if you push to level 5 when your body is only ready for level 2 then you are setting yourself up for an injury. It’s like a basketball player who is getting his cast off for his broken leg. He wants to dunk the basketball again, but if that was the first thing he does after getting out of his cast, he would most likely break his leg again and have to start his recovery process from day one.
While resting your shins, use your motivation to get back into shape. Channel that energy into working other areas of your body like your core strength. Be kind to your body and be patient, your body will get there.
Submit your questions for future PT Perspective columns to Jason Lau, Doctor of Physical Therapy at jasonlaudpt@gmail.com