June 2012 Health Bulletins
Ask the Doc
Dr. P. Davis Smith, medical director at Wesleyan University’s Davison Health Center, answers questions submitted by our readers.
Q: Over the past six months, I've been working out more and eating right. I've lost 10 pounds and feel great. One thing I've struggled with, though, is shin splints. What can I do to alleviate the pain or fix the problem completely?
—Christine, Millersville University, Pennsylvania
Christine: Congratulations on your success. Making a plan is one thing; following through on it is another. It’s a bummer about the shin splints. I got them once trying to get in shape for the Ultimate Frisbee season and wound up having to sit out a week or two. They can be excruciating.
Pain in the front of the leg associated with running is fairly common. There are a number of possible causes. Shin splints, also known as medial tibial stress syndrome (MTSS), represent inflammation of the muscles that attach to the inside of the tibia. They are characterized by diffuse tenderness—i.e., a large area of the shin hurts to the touch. A localized focus of tenderness (pain you can point to with one finger) may represent a stress fracture. Another potential cause is compartment syndrome (a serious condition that involves increased pressure in a muscle compartment). If in doubt, or if your pain is not responding to the treatments, please get an evaluation from a practitioner with sports medicine experience.
Shin pain is usually caused by overuse. Common triggers include rapid increases in mileage or intensity of runs. Translation of impact plays a role, too. This can be from running-surface or shoe-sole traits. Since my bout with shin splints, I have avoided running on pavement, sticking mostly to trail running. Research on military recruits has not found special benefit to shoes formatted for overpronators, neutral, or oversupinator foot types, but experts agree that old shoes put you at higher risk for injury. To find out more about foot health, CLICK HERE.
Most sports medicine practitioners counsel runners to change their running shoes every 350 to 500 miles. There is good evidence that use of cushioning insoles can decrease shin splint pain and make recurrence less likely.
People with shin splints can continue running (if tolerated), but should reduce mileage until their pain resolves. Ice is a mainstay of treatment. Apply ice packs to the shin for 20 to 30 minutes 4 to 5 times a day for a couple of days or until the pain goes away. Make sure to have something between the ice and your skin to avoid giving yourself frostbite. You can also try ice massage. Freeze a disposable cupful of water, then peel the top of the cup to expose the ice. Rub the ice directly on your leg for 5 to 10 minutes 4 to 5 times a day. Take an anti-inflammatory medicine. I usually recommend 600mg of ibuprofen three times a day with food for 3 to 7 days. For more information on shin splints, CLICK HERE.
Looking to the Olympics For Fitness Inspiration
With the Summer Olympics (July 27- August 12) coming up soon, First Lady Michelle Obama hopes more Americans will be motivated by the Games to get more physical activity. “As the Olympic creed states, ‘the most important thing is not to win, but to take part.' And that doesn’t just mean sitting and watching: it means getting up and getting active as well.” To find out more about the Summer Olympics, CLICK HERE.
Gaining Weight? More Sleep May Help
While regular exercise and a proper eating plan are certainly factors for maintaining a healthy weight, a good night’s sleep may help as well. In recent Mayo Clinic research, subjects who did not get enough sleep ate an average of 549 additional calories per day. In the study, the sleep-deprived group had two-thirds of their normal rest. Related studies at the University of Chicago and Stanford University confirm that getting enough shut-eye may be vital to controlling weight. For tips on how to get a good night’s sleep, CLICK HERE.
Consider Camping for Better Health
If you’re looking for a way to get some exercise, enjoy the outdoors, relieve stress, and reconnect with friends, consider packing the tent and going camping. An added bonus of camping: It’s affordable. To find a campground near you, CLICK HERE.
