If you’re a runner, you’re probably familiar with the discomfort and pain that comes with shin splints, or shin pain while running. Shin splints are a common injury among runners, caused by the repetitive stress of running on hard surfaces or wearing improper footwear. In this post, we’ll discuss the causes of shin splints, how to prevent them, and the best treatment options for runners who experience this painful condition.
Table of Contents
1. What Are Shin Splints?
Shin splints, also known as medial tibial stress syndrome, are a common overuse injury that affects the lower leg. They occur when there is inflammation and pain along the inner edge of the tibia, which is the large bone in the lower leg.
Shin splints are typically caused by repeated stress on the muscles, tendons, and bones in the lower leg, particularly during activities that involve running, jumping, or other high-impact exercises. This can cause small tears in the muscles and tendons that attach to the tibia, leading to inflammation and pain.
The lower leg is made up of several muscles and tendons, including the anterior tibialis, the soleus, and the gastrocnemius. These muscles are responsible for dorsiflexion and plantarflexion of the foot and ankle, and they are attached to the tibia and fibula bones in the lower leg.
There are two types of shin splints: medial and anterior.
Medial shin splints are the most common and occur along the inside of the tibia, while anterior shin splints occur along the front of the tibia. The type of shin splints a person experiences depends on the specific muscles and tendons that are affected by the injury.
Disclaimer: This post is not medical advice and is not intended to provide diagnosis or treatment for any medical conditions. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.
2. Symptoms That Runners May Experience
Shin splint is a common condition that affects runners and other athletes who engage in high-impact sports. The symptoms of shin splints can vary in severity but generally include:
- Pain along the inner edge of the shinbone (tibia): This is the most common symptom of shin splints. The pain is typically described as a dull, aching sensation that is felt along the inner edge of the shinbone and may be tender to the touch.
- Swelling: Some runners may experience swelling in the area where the pain is located.
- Redness: The skin in the affected area may appear red or inflamed.
- Numbness or tingling: Some runners may experience numbness or tingling in the foot or toes.
- Difficulty walking or running: The pain and discomfort of shin splints, or shin pain while running, can make it difficult for runners to continue with their normal training routine.
3. Shin Splint Causes In Runners
The causes of shin splints, or shin pain while running, in runners may include:
- Overtraining: Overtraining is a common cause of shin splints in runners. When a runner increases their mileage, intensity, or frequency of their runs too quickly, their lower leg muscles may not have enough time to recover, leading to inflammation and pain.
- Footwear: Worn-out or poorly fitting shoes can increase the risk of developing shin splints. Shoes that lack proper arch support or cushioning can put more strain on the lower leg muscles. It is important for runners to wear running shoes that fit properly and have adequate support and cushioning.
- Running on hard surfaces: Running on concrete, asphalt, or other hard surfaces can increase the impact and stress on the lower leg muscles, leading to shin splints. Runners should vary their running surfaces, including softer surfaces such as grass or dirt trails, to reduce the impact on their legs.
- Muscle imbalances: Imbalances in the muscles of the lower leg can lead to shin splints. Weakness or tightness in certain muscles can cause other muscles to compensate, leading to overuse and inflammation. It is important for runners to address any muscle imbalances with targeted strengthening and stretching exercises.
- Flat feet or high arches: Individuals with flat feet or high arches may be more prone to developing shin splints. Flat feet can lead to overpronation or excessive inward rolling of the foot. On the other hand, high arches can lead to underpronation or insufficient inward rolling of the foot. Both of these conditions can put extra stress on the lower leg muscles.
- Running form: Poor running form can lead to excessive stress on the lower leg muscles, causing shin splints. Overstriding, or landing with the foot too far in front of the body, can increase the impact on the lower leg muscles. Landing on the heel instead of the midfoot or forefoot can also increase stress on the lower leg. Runners should focus on proper running form, including landing on the midfoot or forefoot, to reduce the risk of developing shin splints.
These factors can contribute to excessive stress on the lower leg muscles, leading to inflammation and pain along the inner edge of the shinbone. It is important for runners to address these causes by gradually increasing their training, wearing proper footwear, varying their running surfaces, addressing muscle imbalances, and focusing on proper running form to prevent the development of shin splints.
5. Treating Shin Splints
Shin splint pain, or shin pain while running, is usually felt along the inner edge of the tibia and can be worsened by physical activity. The treatment for shin splints can vary based on the severity of the injury, which may be caused by running or other activities that stress the shins. Nonetheless, there are various options available to alleviate pain and promote healing.
The R.I.C.E. Method
Shin splints, which are characterized by pain and tenderness in the lower leg, or shin muscle soreness, can be effectively treated with the R.I.C.E. method. The R.I.C.E. method involves Rest, Ice, Compression, and Elevation.
- Rest – The first and most important treatment for shin splints is rest. This means avoiding any activities that cause pain in the affected area. It’s important to give your body time to heal and recover before returning to your normal activities.
- Ice – Applying ice to the affected area can help reduce inflammation and pain. You can do this by wrapping an ice pack in a towel and placing it on the shin for 15-20 minutes at a time, several times a day.
- Compression – Wearing compression socks or wrapping the affected area with a compression bandage can help reduce swelling and promote healing.
- Elevation – Elevating the affected leg can also help reduce swelling. You can do this by propping up your leg with pillows or sitting with your legs elevated.
Over-the-counter Pain Relievers
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or aspirin, can help relieve pain and reduce inflammation.
Notice: It is important to note that this information is not intended as medical advice, and you should always consult a healthcare professional before taking any medication for your condition.
Physical Therapy
If rest and self-care treatments do not improve your shin splints or sore shin muscles, a physical therapist can provide exercises to strengthen the muscles in the affected area and improve flexibility. They can also help you adjust your running technique to prevent further injury.
Stretches
Stretching can help alleviate pain and discomfort associated with shin splints, or shin pain while running, by improving flexibility and increasing blood flow to the affected area. Here are some stretches that can be effective in treating shin splints:
- Toe raises: Stand with your feet hip-width apart and slowly raise up onto the balls of your feet. Hold for a few seconds, then slowly lower back down. Repeat for 10-15 repetitions.
- Calf stretches: Stand facing a wall and place your hands on the wall at shoulder height. Take a step back with one foot and press your heel into the ground. Hold for 30 seconds, then switch sides and repeat.
- Soleus stretch: Sit on the ground with your legs extended in front of you. Bend one knee and place the sole of your foot on the ground. Gently pull your toes back towards your knee to feel a stretch in the lower calf. Hold for 30 seconds, then switch sides and repeat.
- Achilles tendon stretch: Stand with your hands on a wall and place one foot behind the other. Keep both feet flat on the ground and bend your front knee. Lean forward to feel a stretch in your Achilles tendon. Hold for 30 seconds, then switch sides and repeat.
Remember to stretch gently and avoid any movements that cause pain. Stretching can be a helpful component in treating shin splints, but it’s important to also rest and allow time for the affected muscles to heal.
Orthopedic Care
In severe cases, orthopedic care may be necessary. This may include custom-made shoe inserts (orthotics) to provide better support and alignment. It may also involve surgery if the shin splints are caused by a more serious underlying condition.
It’s important to seek medical attention if the pain persists or worsens, or if you experience other symptoms such as swelling, redness, or numbness in the affected area. These could be signs of a more serious injury or condition that requires medical attention.
It’s important to note that shin splints can be caused by a variety of factors, including overuse, improper footwear, and biomechanical issues. So, if you are experiencing symptoms of shin splints, it’s important to rest, ice, and elevate the affected leg, and to seek medical attention if the symptoms persist or worsen.
4. Preventing Shin Splints
To prevent shin splints, you can take the following tips and strategies:
- Choose the right shoes: Make sure that you are wearing running shoes that fit properly and provide adequate support and cushioning for your feet. Look for shoes that are designed specifically for running and have good shock absorption.
- Avoid hard surfaces: Running on hard surfaces like concrete or asphalt can increase the impact on your shins and lead to shin splints. Try to run on softer surfaces like grass, dirt, or a track.
- Stretching and strengthening exercises: Incorporate stretching and strengthening exercises into your workout routine to help prevent shin splints. Focus on stretches that target the calves, hamstrings, and hip flexors. Strengthening exercises that target the lower legs and ankles, such as calf raises and toe taps, can also help.
- Gradually increase the intensity of your workouts: Avoid overdoing your workouts. Gradually increase the intensity and duration of your runs to avoid putting too much stress on your shins.
- Cross-train: Incorporate other activities into your workout routine to help reduce the impact on your shins. Swimming, cycling, and yoga are all low-impact activities that can provide a good workout without putting too much stress on your shins.
- Rest and recovery: Allow your body time to rest and recover between workouts, especially if you experience shin pain while running. Take at least one or two days off each week and listen to your body if you start to experience pain or discomfort.
By following these tips and strategies, you can help prevent shin splints and keep running pain-free. However, if you do experience pain or discomfort in your shins, it’s important to take a break from running and seek medical attention if necessary.
6. How to Return to Running After Shin Pain and Splints
If you’re a runner who has experienced shin splints or other types of running injuries, you know how frustrating they can be. However, there are ways to recover and get back to running. In the following tips, you’ll learn some strategies for returning to running after experiencing shin splints.
- Listen to your body: If you experience shin pain while running, stop immediately and give your shins time to rest and recover. It’s better to take a few days off than risk making the injury worse.
- Gradually increase your mileage: Start by running shorter distances and gradually increase your mileage each week. This will help your body adjust to the demands of running and reduce the risk of re-injury.
- Choose the right surfaces to run on: Avoid hard surfaces like concrete and instead choose softer surfaces like grass or a track. If running on a hard surface, consider investing in shock-absorbing shoes or insoles.
- Maintain a proper stretching and strengthening routine: Make sure to stretch your calves and ankles before and after your runs. You can also perform exercises like toe raises and heel drops to strengthen your lower leg muscles.
- Consider cross-training: Incorporate low-impact exercises like cycling or swimming into your routine to give your shins a break while still maintaining your fitness level.
- Seek professional advice: If your shin splints persist or if you’re unsure about the best approach to returning to running, consider seeking advice from a sports medicine professional or physical therapist. They can provide personalized guidance and help you develop a safe and effective plan for returning to running.
➤ Conclusion:
In conclusion, shin splints can be a painful and frustrating injury for runners. However, by understanding the causes of shin splints, how to prevent them, and the best treatment options available, runners can reduce their risk of experiencing this condition and get back to doing what they love – running.
➤ Frequently Asked Questions About Shin Splints For Runners
Shin splints, also known as medial tibial stress syndrome, is a common injury that affects runners and other athletes. It causes pain and discomfort in the lower leg, specifically along the shin bone (tibia). The pain is often described as a dull, aching sensation that is felt during or after exercise.
Shin splints are caused by repetitive stress on the shinbone and the surrounding muscles, tendons, and ligaments. This stress can be the result of overuse, improper running technique, or training too intensely, or too quickly. Runners who run on hard surfaces, such as concrete or asphalt, are also more prone to developing shin splints.
Preventing shin splints involves taking several steps, such as wearing proper footwear, stretching before and after exercise, gradually increasing training intensity and duration, avoiding hard surfaces when possible, and maintaining a healthy weight. Runners should also ensure that they have proper running form, with their feet landing underneath their bodies and their knees slightly bent.
Treatment for shin splints involves rest, ice, compression, and elevation (RICE). This means taking a break from running or other activities that exacerbate the pain, applying ice to the affected area, wearing compression sleeves or bandages, and elevating the leg when possible. Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can also be helpful. Physical therapy or other medical interventions may be necessary in more severe cases.
Most cases of shin splints can be effectively treated with rest and home remedies. However, runners should seek medical attention if the pain is severe, does not improve with rest, or is accompanied by swelling or numbness. These symptoms may indicate a more serious injury, such as a stress fracture or compartment syndrome.
It can be difficult to determine whether you have shin splints or a stress fracture without a proper medical examination. However, there are a few key differences between the two conditions that may help you identify which one you have. Shin splints typically cause pain along the shin bone and are often the result of overuse or improper footwear. In contrast, a stress fracture is a small crack in the bone that usually causes localized pain that worsens with activity and improves with rest. If you suspect you may have either condition, it’s important to see a medical professional for an accurate diagnosis and treatment plan.
➤ References
- OrthoInfo – AAOS: “Shin Splints”. Published by the American Academy of Orthopaedic Surgeons.
https://orthoinfo.aaos.org/en/diseases–conditions/shin-splints/ - Laura Williams — Medically reviewed by Erin Pereira, PT, DPT (July 06, 2022): “Shin Splints: Causes, Treatment, and Prevention”. Published by Verywell Fit.
https://www.verywellfit.com/shin-splints-causes-treatment-prevention-5509375 - Physiopedia: “Medial Tibial Stress Syndrome”. Published by Physiopedia.
https://www.physio-pedia.com/Medial_Tibial_Stress_Syndrome - Orthobullets: “Tibial Stress Syndrome (Shin Splints)”. Available:
https://www.orthobullets.com/knee-and-sports/3108/tibial-stress-syndrome-shin-splints (accessed 2.6.2022) - Mayo Clinic Health System: “How to determine foot arch type”. Published by Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/how-to-determine-foot-arch-type
- University Hospitals: “Shin Splints or a Stress Fracture? How To Tell”. Published by University Hospitals. https://www.uhhospitals.org/blog/articles/2020/04/shin-splints-or-a-stress-fracture-how-to-tell