The answer

It sounds like Alison has shin splints, a condition that can be caused by running, as well as by exercise that involves sudden stopping and starting, such as aerobics. The pain usually starts as a dull ache in the shins of both
legs, but gets worse with continued exercise. There may also be swelling or tenderness.

Shin splints can be caused by exercising without warming up or cooling down properly, or by exercising more frequently or with greater intensity than the person is used to. Shoes that don’t provide sufficient support can be a contributory factor, as can weak ankles or hips, or flat feet.

Alison should put her Couch to 5K routine on hold until she has spoken to her GP, who can confirm the diagnosis. Alternatively, she could make an appointment with a physiotherapist or sports therapist. The healthcare professional may order x-rays or scans to exclude other conditions that can cause similar symptoms, such as a fracture. If shin splints is confirmed, they are likely recommend self care advice such as:

• Stopping running and switching to gentle exercise like swimming or yoga until the problem has resolved
• Taking simple analgesics such as ibuprofen or paracetamol to ease the pain, as appropriate
• Placing an ice pack in a towel on the shins for up to 20 minutes every two to three hours
• Checking that trainers fit well, provide good cushioning and are supportive enough
• Getting back into exercising gradually
• Avoiding running on hard surfaces like roads or pavements
• Taking smaller steps instead of big strides when running
• Warming up before exercising and stretching properly afterwards.