If you’re one of the many new runners who will hit the pavement to get in shape this spring, you might find yourself sidelined with inexplicable pain in your shins and the surrounding muscles. A quick Internet search of your symptoms will reveal a host of information about a condition that is widespread in the running community.

The term “shin splints,” medically known as medial tibial stress syndrome, refers to pain along the bone in the front of your lower leg. Most athletes who suffer from shin splints notice the pain set in following a sudden increase in distance or intensity of a given workout. The muscles, tendons and bone tissue become overworked by the increased activity.

Though they’re certainly painful, shin splints aren’t typically a cause for serious concern. And, once you know what causes shin splints and how you can treat them, you’ll be able to prevent them from throwing a wrench in your training program this spring.

What causes shin splints?

Shin splints are caused by too much force on the shin bone and the connective tissues that attach the bone to the surrounding muscles. Runners who recently increased their time and/or distance may notice shin splints as the muscles and tendons struggle to absorb the impact of the shock force. This excessive force is usually caused by one or more of the following activities:

• Running downhill
• Running on a slanted surfaces or uneven terrain
• Running with inappropriate shoes, including proper shoes than have worn out
• Taking part in sports that include bursts of speed and sudden stops

What are the treatment options for shin splints?

In most cases, shin splints can be treated at home with simple self-care steps.

Get plenty of rest. “Running through the pain,” as some runners suggest, puts you at risk for a more serious injury. It’s best to avoid activities that cause pain, swelling or discomfort, but don't give up all physical activity. Low-impact exercises like swimming and bicycling are perfect ways to stay in shape while you’re healing.

Ice the affected area. Wrap an ice pack in a thin towel and apply it to the affected shin (or shins) for 15 to 20 minutes at a time. Repeat the treatment four to eight times per day for several days, or until the pain and swelling subside. You can also take an over-the-counter pain reliever such as Advil, Motrin IB, Aleve or Tylenol.

Strengthen and prevent future injury. In a sitting position, trace the alphabet on the floor with your toes using each leg. You can also alternate walking on your heels for 30 seconds with 30 seconds of regular walking. Repeat four times. Perform each exercise three times per day.