Home » Is there anything I can do to avoid shin splints?
Is there anything I can do to avoid shin splints?
Shin splints account for about 13% of injuries in runners. They can occur as a result of muscle weakness or imbalance.
One way you can avoid shin splints is to run in soft-soled and well-cushioned shoes. Go to a local running store and get a properly-fitted, well-cushioned pair of shoes.
In addition, running on a soft surface such as a padded track is better than running on harder surfaces like concrete or asphalt.
Finally, avoiding sudden increases in training intensity and duration will decrease the chance of developing shin splints.
If you think you have shin splints, see a medical professional to properly diagnose the condition and rule out more dangerous pathologies such as stress fractures. Once the correct diagnosis is made, your doctor may recommend the following treatments:
• Relative rest and taking a break from running or training
• Non-impact cross-training
• Stretching program
• No Immobilization, due to weakness
• Shoe replacement every 250 miles. One study reported more than 60% loss of shock absorption after 250miles
• Re-establish distance before speed, a gradual return to sport over 6wks otherwise recurrence is predictable
• No treatment combination above works better than rest alone
Dr. Rahman Kandil is a fellowship-trained sports medicine Orthopedic Surgeon specializing in shoulder and knee surgery. Dr. Kandil treats a variety of bone and joint conditions including general orthopedic injuries, fractures, and ligament/muscle/tendon injuries. Dr. Kandil received his undergraduate degree in Biology with a minor in Management Science from the Massachusetts Institute of Technology (MIT). He attended medical school at Tufts University School of Medicine in Boston, MA and graduated in 2011 with multiple honors. Dr. Kandil completed both his internship and residency in Orthopedic Surgery at the University of Virginia, School of Medicine, where he received the Chief Resident of the Year award in the Department of Orthopedic Surgery. Following his residency graduation, Dr. Kandil further sub-specialized and completed his fellowship in Orthopedic Sports Medicine and Shoulder Surgery at Stanford University Hospital. Read More-->