Overcoming Shin Splints: Prevention and Treatment For Pain - Free Runs
Overcoming shin splints requires a multi-faceted approach to healing and prevention. First, rest your legs and avoid activities that worsen the pain. Ice your shins for 15-20 minutes several times daily to reduce inflammation. Over-the-counter pain relievers can help manage discomfort.
Consider wearing compression socks or sleeves for additional support. Once pain subsides, gradually reintroduce low-impact exercise like swimming or cycling. Consult a physical therapist or doctor if the pain persists or worsens. Today’s article will discuss the best prevention and treatment strategies for runners with shin splints.
What Are Shin Splints, Really?
According to a study published by Research Gate, shin splints are a form of overuse injury. It can sideline runners and other athletes. Simply put, shin splints are a nagging pain in your tibia, which is the inner edge of your shinbone. If you have ever experienced a dull ache or tenderness in this area, especially during or after exercise, you are likely familiar with the discomfort shin splints can cause.
It's More Than Just Bone
While we often associate shin splints with the bone itself, the issue actually involves the muscles, tendons, and connective tissues surrounding your tibia. These tissues work together to stabilize your lower leg and enable movement. When they become overworked and stressed, tiny tears and inflammation can develop, leading to pain.
The main culprits are the muscles responsible for flexing your foot and toes: the tibialis posterior, flexor digitorum longus, and soleus muscles. These muscles attach to your tibia through a strong sheath of connective tissue called the periosteum. Repetitive stress on these structures, often from activities like running or jumping, can trigger the inflammation characteristic of shin splints.
Causes and Risk Factors
Shin splints are not random. Several factors can increase your risk, particularly if you are a runner. You must understand the causes because they can empower you to take preventive measures and keep your legs pain-free.
Overuse is the Most Common Cause
As the name suggests, overuse injuries occur when you push your body beyond its limits. In the case of shin splints, this often means repetitive stress on your lower legs, especially from high-impact activities like running. The muscles, tendons, and bone tissue need time to adapt to the demands of exercise. When you increase your mileage, intensity, or frequency too quickly, these tissues can’t keep up, leading to inflammation and pain.
Biomechanical Issues
Your body’s alignment is crucial in how forces are distributed during movement. The stress on your lower legs can increase significantly if you have biomechanical issues, such as flat feet, high arches, or weak hips. So, this can make you more susceptible to shin splints, even if you are not overtraining.
Training Errors Runners Usually Make
Even experienced runners can fall victim to shin splints due to training errors. These might include:
- Ignoring Warm-ups and Cool-downs
- Running on Hard Surfaces
- Wearing Worn-out Shoes
Who is Most at Risk?
While anyone can develop shin splints, certain individuals are more susceptible. Those new to running are more prone to overuse injuries, including shin splints, as their bodies adjust to the demands of the sport.
In addition, if you abruptly increase your mileage, intensity, or switch to a different running surface, you are more likely to experience shin splints. Flat feet, high arches, and weak hips can alter your running mechanics and increase stress on your lower legs.
Shin Pain-Immediate Treatment and Management
Feeling that familiar ache in your shins? Don’t despair! Taking quick action can make a big difference in your recovery. Here is how to manage shin splint pain and get back on your feet:
The R.I.C.E. Method is Your First Line of Defense
You have probably heard of R.I.C.E., but let’s dive deeper into how to apply this time-tested method effectively:
Rest
It does not mean stop physical activity altogether. You can perform low-impact activities like swimming or cycling. However, avoid running and other high-impact exercises that aggravate your shins. How much rest do you need? It varies depending on the severity of your shin splints, but most people find relief after a few days of rest. Gradually resume activity when the pain subsides.
Ice
Icing your shins reduces inflammation and numbs pain. Use a thin towel to wrap an ice pack and then apply to the affected area for 15 to 20 minutes at a time, several times a day. Avoid applying ice directly to your skin.
Compression
Compression socks or sleeves can help reduce swelling and support your lower legs. Look for socks specifically designed for shin splints or athletic performance. You can also try taping techniques, but consult a physical therapist for proper application.
Elevation
Prevention Strategies for Runners
Elevate your legs above your heart level whenever possible. It helps reduce swelling and promotes blood flow, which can speed up healing. Propping your legs on soft pillows can also make a big difference and relieve shin pain. Make sure you lie down or sit when propping your legs up.
It’s important to note RICE is a good method to use in general. However, newer evidence is suggesting this method is beginning to run its course, and other alternatives are being implemented. However, it still is withstanding the test of time and serves as a good method to reduce pain and swelling immediately after getting shin splints.
Prevention is the best medicine to avoid shin splints. Adopting smart strategies can significantly reduce your risk of developing this frustrating injury. Here is your roadmap to shin splint prevention:
- Proper Running Form and Technique
- A Closer Look at Your Running Style
- Strength and Flexibility Training
- Stretching for Shin Splint Prevention
- Choosing the Right Running Shoes
Proper Running Form and Technique
Your running form can either protect or punish your shins. Common mistakes like overstriding (landing heel first with your foot too far in front of your body) can increase the impact on your lower legs. Instead, focus on your midfoot or forefoot strike, landing lightly beneath your body with a shorter stride. Similarly, maintain a relaxed posture with a slight forward lean from your ankles.
Another helpful tip is to increase your cadence (the number of steps you take per minute). A higher cadence typically leads to shorter strides and less impact on your lower legs. Aim for around 170-180 steps per minute.
Gait Analysis Means a Closer Look at Your Running Style
If you struggle with recurring shin splints, consider getting a gait analysis. It involves having a professional assess your running form, often using video recording and specialized software. The professional can pinpoint any biomechanical issues contributing to your shin splints and recommend specific adjustments to your running technique.
Strength and Flexibility Training
Strong muscles and flexible joints are your best defense against shin splints. Focus on strengthening these key areas:
Muscle Group |
Strengthening Exercise |
Calves |
Calf Raises (Seated & Standing) |
Shin Muscles |
Toe Raises, Resistance Band Dorsiflexion |
Core |
Planks, Bridges, Russian Twists |
Stretching for Shin Splint Prevention
Regular stretching is directly proportional to improving flexibility and reducing muscle tightness, which can contribute to shin splints. Therefore, stretch your hamstrings, calves, and quadriceps before and after each run. Remember, you must hold each stretch for at least 20 seconds. Avoid bouncing as well.
Choose the Right Running Shoes
Good running shoes can make a massive difference in preventing shin splints. So, if you want to choose or buy the best running shoes, consider the following factors to do the job adequately.
Shoe Type: If you have flat feet or overpronate, look for stability or motion-control shoes. Consider neutral cushioned shoes for high arches or under-pronation (your foot rolls outward).
Fit: Your shoes should feel comfortable and secure, with enough room for your toes to wiggle. Get fitted by a professional at a running store to ensure the right size and type.
Replace Regularly: Most running shoes last 300 to 500 miles. It is time for a new pair if you notice signs of wear and tear, like a worn-out sole or compressed cushioning.
Gradual Return to Running
Do you want to lace up your shoes and return to running? It is exciting but easing back into it is crucial for a successful, pain-free return. So, here is how you can make a smart comeback:
Listen to Your Body
Your body is the ultimate expert on how it is feeling. Pay close attention to any signals it sends. Use a simple scale (1 to 10) to rate your pain. If you are consistently above a 3 or 4, it is too soon to resume running. Moreover, it is normal to feel muscle soreness after a run, but sharp or persistent pain is a red flag.
If the pain does not subside with rest, it is time to consult a professional. Don’t underestimate the power of rest. Rest days ensure adequate body recovery and repair. Incorporate low-impact cross-training activities like swimming, cycling, or elliptical training to maintain fitness without stressing your shins.
A Sample Progressive Training Plan
The following is an example of a training plan for returning to running after relieving shin splints. So, your individual circumstances may vary. However, you can get an idea of how to develop a training plan and schedule.
Week |
Activity |
Week 1 |
Walking (30 minutes) 3 to 4 times per week |
Week 2 |
Walk/run intervals (alternate 5 minutes of walking with 1 minute of running) 3 to 4 times per week. |
Week 3 |
Gradually increase running intervals (alternate 5 minutes of walking with 2 to 3 minutes of running) 3 to 4 times per week. |
Week 4 |
Running (20 to 30 minutes) 3 times per week |
Week 5 and beyond |
Gradually increase mileage and intensity as tolerated. |
Final Words About Overcoming Shin Splints
By understanding the causes, implementing preventive measures, and gradually returning to activity, you can conquer shin splints and rediscover the joy of running. Remember, prioritize your body’s signals and seek professional guidance if needed. With consistent effort and a smart approach, you can achieve pain-free runs and reach your full potential as a runner.