As the weather cools down and fall arrives, many people become more active outdoors. We may start walking more, running, hiking, or returning to exercise after a quieter summer. But along with the cooler temperatures can come an unwanted complaint: shin pain, commonly known as shin splints.
Cooler temperatures don’t necessarily cause shin splints on their own. Shin splints, medically known as medial tibial stress syndrome, are generally an overuse injury caused by repeated stress on the muscles, tendons and tissues surrounding the shinbone. Running, jumping, walking long distances and suddenly increasing exercise can all contribute.
However, fall weather can indirectly contribute to the problem. When temperatures drop, your muscles may feel stiffer at the beginning of a workout. If you jump immediately into running, walking quickly, jumping exercises or other high-impact activity without properly warming up, your lower legs may not be adequately prepared for the workload.
Fall can also bring changes in outdoor surfaces. Moving from a treadmill or smooth indoor floor to sidewalks, trails, hills, or uneven ground changes the demands placed on your legs. One of the biggest risk factors is doing too much too soon. Inflammation may be caused by a sudden increase in exercise load. Muscle weakness or imbalance in the lower leg, improper warm-up, poor flexibility, running on hard surfaces, improper or worn-out running shoes, or irregular foot structure are all contributors.
Prevention is the most important treatment for shin splints. Flexibility is the key to prevention. The soleus and gastrocnemius (calf) muscles should be thoroughly stretched and warmed up prior to exercise. Flexibility for the hamstrings, hips and lower back is also beneficial.
Enjoy fall and just ease into your exercise program. Fall is a great time to get outside and enjoy cooler temperatures. The key is to let your body adjust along with the changing season.
In conclusion, warm-up for 5-10 minutes before exercising, increase activity gradually, wear supportive footwear and listen to your body. A few extra minutes of preparation can help keep shin pain from interfering with the activities you enjoy!
Hope this helps with your fitness journey!
Krissy Blizzard, Fitness Director
