I was recently asked on my Facebook page about shin splints. A 57 year old women was looking to start jogging but was confronted with shin splints at the bottoms of her leg that led to swelling and pain. We all know by now that feet should not hurt. I’m glad she reached out for help and answers to her problem.

Shin splints can be caused by a number of reasons. First take a look at the type of shoe you are wearing. Are they worn out? Do they have enough shock absorption? If they are worn down & have little to no shock absorption, get a new pair of running shoes. If the shoes are in ideal condition, shin splints can be caused by an over-pronated flat feet or a high-arched foot due to shock absorption.

Now that we know some of the causes of shin splints, how do you prevent them? The best way is to stretch and strengthen the leg muscles. I have written a few blogs about feet & ankle exercises. (I will incorporate a link to those blogs). Also try to avoid running on hard surfaces. I suggest a treadmill or track, which are better at helping to absorb the shock of the feet hitting the ground. Don’t forget the importance of proper footwear.

Once someone experiences shin splints, treatment is critical. Ice the painful areas and gently stretch before and after jogging. To reduce pain and inflammation, take aspirin or ibuprofen. I also prescribe physical therapy and custom foot orthotics to help stretch and strengthen muscles. The orthotics support the feet and correct over-pronation.

Most importantly, I need to evaluate the feet and ankle to make sure shin splints in the only problem that is occurring.