I have recently started running again. I am really enjoying running….well everything but the shin splints that have decided to plague my body. Upon my recent battle with my legs I have decided to share with you my new-found knowledge concerning shin splints since I know that the perfect compliment to spring is working out!
What are shin splints?
Simply put shin splints (medial tibial stress syndrome) is the general term used to refer to a painful condition in the shins. Shin splints are the most common running-related injury experienced. Shin splints are characterized by pain along the shinbone but can be felt anywhere from just below the knee down to the ankle. The pain is the result of an overload on the shinbone and the connective tissues that attach your muscles to the bone.
Shin splints are most often experienced by the beginning runner and the runner that resumes training after a long break from physical activity. There are many causes for shin splints. Some experience this pain from tight achilles and calf muscles, inexperience, running on uneven terrain, warn down shoes, excessive uphill running, poor running mechanics, and increase in speed. Usually your shins will bother you the most when starting or stopping the activity and directly after finishing. (oh yeah - definitely after finishing)
Unfortunately for runners there is no direct cure for this sort of thing, only methods you can seek to help your body to better cope and slowly resist the associated pain.
Coping Aids!
Treatment for shin splints varies by person. Most of the time someone can continue training when dealing with a mild case of shin splints. When dealing with a severe case time off from running may be required. When running with shin splints you should take an anti-inflammatory medication like ibuprofen an hour before exercising. I also recommend applying heat to the painful (or soon to be painful) areas just before exercising. Also, don’t forget to warm up before running.
Sometimes you may need to change your shoes. Make sure your shoes are not too worn down and that they have adequate support and fit your arch. If you have low arches and do not want to purchase new shoes try purchasing inserts that will support your arches better.
Also, try exercising on soft surfaces to alleviate pounding and also avoid hills as much as possible. After you are done working out make sure to cool down and ice any painful areas.
Running actually helps fight shin splints. Running will help strengthen the leg muscles that cause shin splints. Also, try massaging the sore areas after using ice. If you have weak arches it can be very beneficial to tape your arches.
In addition to these exterior approaches, be sure to carefully watch your form as you run. If you don’t have experience in this field, consult a friend or local coach who might be able to provide a few pointers to avoid over-striding and heavy heels. These two components could very readily reduce much of the pain experience in your shins.
The biggest concern with shin splints is that they may result in a stress fracture if not properly combated. Pay attention to what your body is telling you and treat your shin splints before they evolve into something more serious. If you have continued or serious problems, don’t be afraid to consult a doctor.
I have begun taking one ibuprofen before running, stretching, bought new shoes and inserts, icing after running, and I’m also attempting to run on less pavement. Shin splints are very compatible it is just important to treat them early on. It’s important to take these measures for the comfort and well-being of your body. In my particular case I’ve found the new shoes with better support to be the best improvement in my pain so far.
Shin splints are a regular pain in the leg - what did you expect?! Happy exercising and spring!
Yeahhh…that sucks about the shin splints - I went through that…icing, warming…etc - fun stuff. they did eventually go away…remember to increase your mileage very little each week…I think that was the biggest thing that helped me. whenever I increase it too much something always happens…enjoy running, i love it!