by Barry Anderson  Shin splints are probably the most common injury experienced by distance runners. They can become frustrating, debilitating, and can lead to the need for total rest from running for recovery.

As you can guess, shin splints are a pain that is located toward the front or side of the larger bone (tibia) in the lower leg. The pain will often feel like a burning sensation or at times a dull ache. The cause of this pain is mainly due to the inflammation of the sheath that surrounds the tibia. In general, shin splints are classified as an “over-use injury” and are often seen when just beginning a running program or stepping up the intensity, duration, or frequency of workouts.

The best way to handle shin splints is to be proactive and try to prevent them from occurring in the first place. One strategy that proved successful for many of the athletes that I have worked with involves the simple use of ice cubes and lower leg stretches. Even if you are not experiencing shin splints or are only having the first signs of lower leg pain try this simple solution.

After every workout and during your post-workout stretching (you are doing that aren’t you?) take an ice cube and gently rub it up and down your shin until it completely melts. At the same time, do a series of toe raises, toe extensions, and ankle rotations. Repeat this “ice while stretching” process on the other leg with another ice cube. If you add this combination of cold treatment to ease the inflammation and stretching for improved flexibility you will greatly reduce the chance of shin splints becoming a serious problem.

It should be mentioned that some lower leg pain that is often believed to be caused by shin splints can actually be a stress fracture of the tibia. If you are having chronic pain in the shin that is more localized to a specific spot on the bone, you should see a medical doctor.