‘Shin Splints’ is the general name given to pain at the front of the lower leg. It is not a diagnosis in itself, but a description of symptoms of which there could be a number of causes. The most common is inflammation of the periostium of the tibia (sheath surrounding the bone). Traction forces occur from the muscles of the lower leg on the periostium causing pain and inflammation. There are a number of things that contribute to shin pain, so here are seven tips to help avoid spending this winter in agony.

1. Gradually Introduce Track Or Hard Surface Training
Constant pounding on hard surfaces will send shockwaves up the leg and increase the strain on the soft tissues. Too much running on the toes (essential for sprinters) may over-stress the muscles of the lower leg and increase the chance of developing shin pain.

2. Wear Shock-Absorbing Insoles
These insoles, such as the Sorbothane prosole which are designed to fit in running spikes, will reduce impact and shock vibrations. Ensure your running shoes/spikes are in good condition. A running shoes will lose a lot of its shock-absorbing capacity after 400 miles of running, or six months.

3. Over-Pronation Or Other Biomechanical Foot Problems May Increase Shin Pain
As the foot rolls in then the lower leg rotates inwards, again, increasing the forces on the lower leg. If you suspect over-pronation or ‘flat feet’ to be a problem then see a podiatrist who can give a full biomechanical assessment and recommend orthotic type insoles to correct the problem. It is just as important, if not more important, to correct foot motion as all times - not just when training.

4. Stretch The Calf And Other Lower Leg Muscles
Tension in these muscles is a common contributor to ’shin splints’ and keeping these muscles flexible and in good condition is essential so they can cope with the forces demanded of them.

5. Get a Regular Sports Massage
Regular deep tissue massage can work wonders in helping to keep the muscles of the lower leg in good condition. A good therapist will identify tight knots, lumps, bumps and areas of tension long before they may develop into an injury.

6. Apply Ice After Training
If you feel at risk of developing sore shins the applying ice or cold therapy after each training session for 10 to 15 minutes can help keep any inflammation under control before it develops further.

7. Tape The Shins
A simple taping technique exists that can help to support the lower leg and relieve shin pain. Do not rely on this alone in the long term if you have an injury. However, it can be extremely useful in helping tissues to recover from hard training.

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