A common pain among runners, especially beginners, shin splints is a general term for the pain that occurs in the front of the lower leg along the tibia. The pain associated with shin splints is usually on the outer front portion of the lower leg (anterior shin splints) or on the back inside of the lower leg (posterior medial shin splints).
Besides soreness or pain in those areas, you may also have some mild swelling. Most of the time, the pain will go away when you stop running. But how do you avoid shin splints in the first place and treat them if you’re suffering?
Follow these tips on how to prevent shin splints and, if you’re already dealing with some shin pain, see treatment advice below.
What Causes Shin Splints?
Shin splints are usually caused by overuse and excessive stress on your shinbones and the surrounding muscles and tendons. If you push your body too hard or make sudden changes to your training , your lower leg muscles may become overworked and overwhelmed. As a result, the connective tissues in your shinbone can become irritated and inflamed, leading to the pain and discomfort of shin splints.
Other contributing factors may include improper running form, unsupportive footwear, running on hard surfaces, and muscle imbalances. Whatever the cause, the pain may keep you from running. Some runners may feel a dull ache or tenderness in their shins, while others may experience sharp, shooting pains.
Tips on How to Prevent Shin Splints
Get the right running shoes.
Wearing the wrong shoes may lead to shin splints, so consult an expect to see if you might need more stability or cushioning from your running shoes. Get a gait analysis done at a running specialty store to make sure you’re wearing the right running shoes for your foot and gait.
For instance, if you have high arches, you’ll want shoes with additional arch support to help distribute weight evenly and reduce stress on your shins. On the other hand, if you have flat feet, look for shoes with built-in stability features to provide the necessary support and prevent overpronation.
You’ll also want to make sure the shoes have adequate cushioning to absorb shock and reduce the impact on your shins and feet.
Don’t increase your mileage too quickly.
Shin splints are considered an overuse injury because they usually occur when a runner (especially a beginner runner) increases their mileage or intensity too quickly and does not allow for recovery time. Stick to the 10 percent rule when training – don’t increase your mileage or intensity by more than 10 percent each week.
Warm-up before running.
A proper warm-up routine helps increase blood flow, elevate muscle temperature, and loosen up the muscles and tendons in your legs. Do some warm-up exercises to gradually elevate your heart rate and warm up your leg muscles. Even just a few minutes of brisk walking can make a significant difference in preventing shin splints.
Run on softer surfaces, when possible.
Running on hard surfaces, such as concrete, increases the stress and impact on your muscles, joints and bones. Try to find grass or dirt trails to run on, especially for your higher mileage runs.
A treadmill is a softer surface than concrete or pavement, which is why some runners experience shin splints in the spring, after running on the treadmill during the winter months. You don’t need to run all your miles on a more forgiving surface, but try to mix it up.
Take rest days.
When you first get started with running, you should not run two days in a row, to limit the pounding on your muscles, joints, and bones, and give your body a chance to recover.
Even if you’re an experienced runner, taking at least one or two days off a week greatly reduces your risk of shin splints and other overuse injuries. A rest day can be a complete day off from exercise or low-impact cross-training activity, such as swimming or biking.
Replace your running shoes.
Running in shoes that have lost their cushioning can lead to shin splints. You should replace your running shoes every 300-400 miles.
Do calf and shin strengthening exercises.
Doing simple exercises such as heel raises and toe raises or walking on your heels can help strengthen your calf and shin muscles, to help prevent shin pain.
In addition to toe and heel raises, incorporating eccentric heel drops into your routine can also be highly effective. Stand on the edge of a step with your heels hanging off, and slowly lower one heel down below the step as far as possible. Push up onto your toes with the other foot, and then switch, lowering the opposite heel down. Repeat this alternating movement for several sets, focusing on the controlled and gradual lowering of the heel.
Stretch your calves.
Make sure you’re stretching your calves after your workouts. If you’re calves are really tight, massage them using a foam roller or other massage tool.
How to Treat Shin Pain
Unfortunately, there’s no quick fix for shin splints. If you rest for a day or two, you may get some temporary relief, but it’s usually not the cure. Here’s some advice on how to get rid of the pain completely:
First, if you have one spot that’s very painful to the touch, schedule an appointment with your doctor to rule out a stress fracture. Assuming it’s not a stress fracture, if the pain is tolerable and it’s not forcing you to change your gait, then you can try R.I.C.E (rest, ice, compression, elevation) self-treatment for a day or two.
After a day or two of rest, you can continue to run short, easy runs, but make sure you cut back your mileage and avoid speed work, hills, or long runs. If the pain gets worse as you’re running or you’re changing your gait, take another day or two of rest. You can do some low-impact cross-training, such as biking, elliptical, and water jogging.
You can also use compression socks or sleeves, which apply gentle pressure to the lower leg, increasing blood flow and reducing swelling. By wearing them during and after exercise, you can help support the muscles and tendons in your shins, minimizing the risk of further injury and providing relief.
All of those steps may help improve the pain, but the trick with shin splints is to figure out the root of the problem and fix it so they don’t come back. Once you’re feeling better, try the shin splints prevention tips above.
If you’re one of those runners who is chronically afflicted by shin splints and you just can’t figure out the problem, consult a physical therapist or orthopedist.
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
