'Shin splints' are among the most common of all running injuries. They often begin without the fanfare of obvious damage and, because the pain they cause usually subsides after rest, they can reoccur and sometimes lead to more severe difficulties.

What are 'shin splints'?: 'Shin splints' is actually a slang term that is given to a whole host of injuries relating to the front of the lower leg, most frequently Medial Tibial Stress Syndrome. To clarify, what we're talking about is either a pain that appears along the front of the Tibia (anterior shin splints) or along the tibia down the inside of the leg (posterior shin splints). The pain appears during or after running, walking or other impact activities.

What are the symptoms?: There are several things to look / feel for, including aching, throbbing or tenderness over the inside of the shin or pain in the lower leg. Very often your calves will tighten a couple of weeks before 'shin splints' become apparent. Small bumps may appear adjacent to, or over, the bone and there is, occasionally, swelling. Many people experience further discomfort when they bend the foot or toes downwards.

Will it get worse?: The discomfort may be mild at first and the pain quite subtle, but therein lies the danger. Many people think little of it and carry on training. This worsens the problem and can lead to more intense pain, which will get worse without treatment.

What causes 'shin splints'?: Simply put, impact with the ground causes shin splints. The solidity of the running surface, position of your foot as it lands and frequency of exercise can all contribute to this injury. Some say that, without appropriate stretches, shin splints are inevitable, because the muscles designed to 'decelerate' the motion of your foot hitting the ground after the heel strikes are too weak and too short to repeatedly absorb the force. Eventually, the muscles start to attach themselves to the Tibia. This is what has been labelled – somewhat inaccurately – as 'shin splints'.

High risk groups: Those with high, rigid arches on the feet are predisposed to shin splints as are those with flat feet, 'over-pronators', anyone running on a hard surface with inadequate cushioning in their shoes and those running in an old pair of shoes that has lost its cushioning are all at greater risk. The novice runner and those that are over-training are also likely to suffer. Many runners are guilty of doing too much too soon with sudden increases in either the quantity or quality of training, sometimes both.

How can I avoid 'shin splints'?: As is always the case, prevention is better than any cure. Having your running style assessed and purchasing suitable footwear with adequate cushioning in the right places is imperative; of course that is true of avoiding a great many injuries. Ask for advice in your local specialist running shop or make an appointment with a running specialist.

Strengthening exercises: Strengthening the leg muscles is one of the best ways to avoid the issue. Here are a few ways to strengthen the area around your shins:
1.) Point and flex your feet regularly by drawing the alphabet in the air with your toes.
2.) Lean back against a wall with your heels approx. a foot away from the wall. Slowly raise and lower your toes, repeating this movement 20 times.
3.) Anchor one end of a resistance band around a heavy object (e.g. chair leg) and the other around your foot. Move your foot up and down and side to side. It is a good idea to do these exercises in the evening so that you can rest the muscles afterwards.

Stretching exercise: To stretch the muscles in the shin area, take off your shoes and kneel down with the tops of your feet on a soft surface. Sit on your heels and gently lean back until you can feel a stretch along your shins. Hold the position for about 30 seconds.

What if I've already got 'shin splints'?: The single most important thing is to stop exercising in the way that caused you to get them. Seek out a sports injury specialist such as Creation FX for advice and treatment. During treatment, maintain your fitness through cross training. Swimming – in particular front crawl - places your toes in an ideal position to aid treatment. If you must run, do so on soft surfaces such as trails, short grass, running tracks etc. and avoid running downhill. Alternatively run on a treadmill with an incline.

Anything else?: Apply ice to the painful area for 15 minutes, 3 times a day, especially after running. You're more likely to feel the benefits of this earlier on in the injury, but be warned that a reoccurrence is inevitable without taking corrective action. You should be exhaustive in your examination of the cause and don't hesitate to seek advice as regards long-term solutions.