 Say Goodbye to
Shin Splints
If you jog or exercise on a regular basis, you're
probably familiar with that aching pain that
sometimes occurs in your lower leg. This is
known as shin splints – a condition that occurs
when muscles are overtaxed or when tiny stress
fractures develop in the tibia, the bone at the
front of your lower leg. Between 13% and 17%
of runners experience shin splints.* Although
the pain and soreness may discourage you from
exercising, it's only temporary. With the proper
care, you'll be off the sidelines and back in the
game in no time.
What to Watch For
Pain associated with shin splints varies from
person to person. "Some people feel it only
during exercise; others, when they've stopped
exercising. Sometimes the pain is constant. The
most important thing is not to rush back into your
sport," says Pedro Cosculluela, M.D., an orthopedic
surgeon with the Methodist Center for Sports
Medicine. The following activities can contribute
to shin splints and make the condition worse:
- Running or exercising too hard or too long. Your
body gives you signals when it’s had enough. Not
listening to these signs can lead to injury.
- Running downhill or on an uneven surface.
- Wearing non-supportive shoes while exercising.
- Participating in activities that require short, fast
movements, such as sprinting or tennis.
- Having flat feet with little or no arch. This
can cause the muscles in the feet and legs
to overextend during exercise.
Dr. Pedro Cosculluela
Orthopedic Surgeon
Methodist Center for
Sports Medicine |
"Stretching prior to exercise helps
prevent injuries to your muscles
and tendons. It also improves
flexibility and circulation, helps
maintain proper posture, provides
stress relief and enhances
coordination,"
Dr. Cosculluela says.
How to Prevent and Treat Injury
Running injuries are quite common, but can be
reduced with proper conditioning and good
training habits, such as proper warm ups,
stretching, a healthy diet and wearing the
appropriate apparel and footwear. Whenever
possible, run on a clear, even and reasonably soft
surface. Avoid running on hills, which increases
stress on the ankle and foot. If injury does occur,
consult a physician for a proper diagnosis and
treatment plan.
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To order a free copy of our sports injury
prevention guide or to make an appointment
with one of our nationally recognized
physicians, please call 866-850-0183 or
visit www.methodistorthopedics.com. |
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Fitness Facts
- Exercise may be more important than calcium
consumption for young women to ensure proper
bone health as they get older.
- Girls who participate in four or more hours of
exercise a week may reduce their lifelong risk of
breast cancer by up to 60%.
- Women who exercise vigorously while trying to quit
smoking are twice as likely to kick the habit as
those who don't work out regularly.
- If 10% of adults began a regular walking program,
$5.6 billion in heart disease costs could be saved.
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