Shin splints Q&As
Published by Bupa's health information team, November 2008.
Answers to questions about shin splints
This section contains answers to common questions about this topic. Questions have been suggested by health professionals, website feedback and requests via email.
- What happens if I go back to training before my shin splints are better?
- Will stretching before exercise prevent shin splints?
- How much calcium do I need and how do I know I'm getting enough?
What happens if I go back to training before my shin splints are better?
You risk making the condition worse if you resume your training before your shin splints have fully healed.
Explanation
Resting is very important to the treatment of shin splints. You risk injuring the bone or putting more stress on other areas of your shin if you resume training before your shins are fully recovered.
Having shin splints doesn't mean you have to give up exercise. 'Rest' simply means resting from sports and activities which cause your shins to be painful. You can maintain a fitness regime by doing sports which don't put any strain on your shins, such as swimming and cycling.
When your shins are no longer painful and you are ready to start training again, ensure that you do so gradually. Slowly increase the intensity and frequency of your training.
Further information
- The Chartered Society of Physiotherapy
020 7306 6666
www.csp.org.uk
Source
- Story J, Childs-Cymet T. Shin splints - painful to have and to treat. Comprehen Therap 2006; 32(3):4
Will stretching before exercise prevent shin splints?
No. There is little evidence to suggest that stretching will help prevent you getting shin splints.
Explanation
There is little evidence to suggest that stretching will help to prevent shin splints. However, it's still recommended that you stretch before and after sports in order to increase flexibility and prevent muscle soreness and stiffness.
Further information
- The Chartered Society of Physiotherapy
020 7306 6666
www.csp.org.uk
Sources
- Thacker S, Gilchrist J, Stroup DF, Kimsey CD. The prevention of shin splints in sports: a systematic review of literature. Med Sci Sports Exerc 2002; 34(1):32-40
How much calcium do I need and how do I know I'm getting enough?
It's recommended that an adult needs 700mg of calcium per day. You should be able to get enough calcium from a balanced, healthy diet.
Explanation
You should be able to get enough calcium per day if you eat a balanced diet. Foods that are rich in calcium include:
- dairy products such as milk and cheese
- green leafy vegetables such as spinach
- bread and other foods made with calcium fortified flour
- nuts, particularly almonds
Further information
- Food Standards Agency
www.eatwell.gov.uk
Sources
- Calcium. Food Standards Authority. www.eatwell.gov.uk, accessed 5 February 2008
- Review of calcium. www.food.gov.uk, accessed 5 February 2008
Related topics
This information was published by Bupa's health information team and is based on reputable sources of medical evidence. It has been peer reviewed by Bupa doctors. The content is intended for general information only and does not replace the need for personal advice from a qualified health professional.
Publication date: November 2008
Shin splints factsheet
Visit the shin splints health factsheet for more information.
Rate this page
