A Runner’s Guide To Shin Splints
Interested in writing for RunAddicts.net? Get started now!
Shin splints; a fairly vague, non-medical term used by runners to describe pain felt in the general area of the shin or front of the lower leg. The pain could be originating from a number of sources but is frequently the result of inflammation in the thin protective layer surrounding the shin bone (tibia) caused by the repetitive impact of running on hard surfaces.
How do I know I have shin splints?
Pain
Pain will be felt in the lower leg. The affected area, generally front or inner edge, may be tender to touch or pain may be felt each time the foot hits the ground when walking or running. In some cases, pain experienced at the start of a run may ease off as the muscles warm up but will return afterwards, often with a vengeance the following morning!
Swelling
In some cases, swelling may be visible in the affected area and this will be painful when touched.
Knobbly bits
It may be possible to feel actual lumps and bumps when touching the affected area, especially against the inner edge of the shin bone.
Redness
In some cases, the inflammation may cause redness to appear in the skin over the affected area.
What should I do if I have shin splints?
Rest
The inflammation is the result of repetitive stress so continuing to exercise will only exacerbate the situation. Rest is a vital part of the recovery process and no attempt should be made to run until pain free.
Ice
Applying ice treatment is one of the easiest and most effective ways to reduce inflammation and should be done on a daily basis until the affected area is no longer swollen or painful to touch.
Stretch
If possible, stretch the affected area by kneeling on the floor then sitting back gently onto your heels, keeping the top of your foot flat on the floor. Hold for a count of ten. Repeat the stretch several times and at least three times each day.
Seek medical advice
If symptoms fail to improve after several days of appropriate treatment, a visit to your doctor is advised to check for any other, more sinister, reasons for your shin pain.
What are the causes and how can I prevent shin splints?
The most common causes of shin splints appearing in runners are listed below:
- Repetitive stress through running on hard surfaces
- Making sudden or dramatic changes to your training programme e.g. increasing the mileage or the pace
- Running in inadequately cushioned running shoes
- Overpronation: an exaggerated inward roll of the foot which places greater stress on the lower leg when running
- Oversupination: an exaggerated outward roll of the foot which affects its ability to absorb shock naturally
- Continuing to run in worn out running shoes
A visit to a specialist running shoe store with a gait analysis facility will help to rule out many of the above causes of shin splints as gaining an understanding of your running style makes choosing an appropriately cushioned and supportive shoe much easier.
Problems such as overpronation or oversupination, once identified, can be corrected by using orthotics prescribed by a sports podiatrist and then suitable running shoes can be chosen to accommodate them. It then becomes your responsibility not to undo all of your efforts by reading too much into the sales blurb of your new ‘go-further-go-faster’ trainers.
Make changes to your training programme gradually and incorporate some softer surface, off-road running into your routine – even if it means getting a bit of mud on your go-faster stripe!
Thank you for reading and I hope the information we provide will be helpful to you. Please leave a comment below if you like the article.
I have found tieing my shoe laces up too tight gives me shin splints. Something about restricting the natural movement of the arch as it absorbs the impact of each step?
Rex.
Using a roller or “Stick” on the front of the shin (anterior tibialis muscle) can really help loosen up those anterior shin muscles. Definitely, always warm up and try to stick to even ground!
I went through a period of shin splints when I was new to running (only a few months ago), but I got over it and have continued my training for a half marathon with no problems.
I think the number one thing that made a difference was to find the right running shoe for me. I went to a shop where they measured my gait, and the pronation of my feet, and they recommended shoes with lots of support. The new shoes were a lot stiffer from side to side to stop my feet rolling around. They made a difference straight away. A good investment! I tried my old shoes on again recently and it felt bad to even walk in them – They’re off to the charity shop.
The second important thing I found is to stay well hydrated. Muscles do not peform well and will be more easily damaged if you run when dehydrated. Drinking plenty of fluids throughout the day, to stay well hydrated all the time (not just overloading on water before a run), helped a great deal.
The third thing is rest, and in particular sleep. My muscles don’t recover and I am more prone to shin splints when I don’t get enough sleep (tricky since I often do night shifts). When I started running I only went out every other day so I had plenty of rest between runs.
I also stretch before runs. I suppose this helps, it seems prudent and reasonable, but I think: Proper shoes, staying well hydrated, and rest (especially sleep) are the key things for me. I still get some shin pain at the start or right after a run, but more like muscle tightness than the shooting pain of shin splints. I’ve been able to push on with my training, and more often that not my runs are pain free now.
I started training for a half marathon from stratch and have been writing the occasional blog post about the experience. My blog posts have more info about the problems I’ve encountered, the way I’ve dealt with them, and my training schedule. The first post in the series is here:
http://freshstatic.wordpress.com/2011/11/14/go-the-legs-training-for-the-wellington-round-the-bays-2012/
Good luck to anyone having to deal with shin splints right now. I found a solution that worked for me, hope you do too.
Olaf
I seem to have the same problem Rex mentions above about tight shoe laces causing my shin splints. I walk more than I run and found out if I start to feel pain, I can loosen the laces and slow down my pace, the pain starts to go away.