The tibia is the one of the longest bones in the body, located in an area that bears a large brunt of the shock when you put pressure on it; below the knee. Because of its location and the way shock from running, jumping and dancing is distributed around the body, a condition known as shin splint very often occurs.

Shin splint is a condition characterized simply by pain in or around the shin bone. The pain you experience is actually not in the bone itself but in the inflamed tissues that surround it, which may also be cut into by fractures of the tibia. It is usually sports people who suffer this condition, especially those who run on tarmac or hard surfaces, or those who hit the ground hard and often (ballet dancers, gymnasts).

Often the most simple treatment is to avoid exercises or performing in surfaces that are too hard (for example, running on grass instead of tarmac) and to improve foot care and equipment so it cushions your fall better. If this advice is followed then an individual case of shin splint can be easily treated at home without needing medical help or visiting a specialist. If you have had shin splint diagnosed in the past and want to treat a mild case then start by applying a cold, damp cloth, or ice wrapped in a towel (cold compress) for around fifteen minutes. Do bear in mind that any self treatment that you give to shin splint is worthless if you don't rest. This kind of injury will only keep getting worse and more painful if you carry on the repetitive strain that started it. For this reason you should stop all strenuous exercise for at least five days and consider talking to a coach or a fitness expert on how you can carry on your exercise or sports commitments without aggravating the shin splint condition.

Foot wear is a key feature of all sporting activity. The shoes cushion the bones, muscles in tendons in the feet and legs from the harsh impact they experience when they hit the ground. Considering a long distance runner's feet will hit the ground well over 2000 times in just one training session, that impact is quite significant. It's well worth investing in the best footwear for the sport or activity you take part in, to ensure they don't wear down too far and of course so that they provide the most support.

At present there are no surgical or physical therapy treatments for shin splint, so your main focus should be to rest until the condition is better and then follow a less rigorous schedule. As you are waiting for the condition to improve, take anti inflammatory pain killers every 4 to 6 hours, so that the swelling goes down and the tissues can repair themselves faster. You should stick to exercises that don't put strain on your tibia bone, such as swimming. That way you can keep fit but look after your leg bones at the same time.

Stan Tian

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