Almost every runner, at one time or another, gets shin splints. Once experienced, the memory of the pain is vivid and those that feel it can describe it years later. Shin spints start with a dull ache in the lower leg

At one point, it may even improve as the muscle warms up. However, that pain-free interval is short-lived and the pain will return again with a vengeance. At the end of the workout, there is no doubt that something is wrong. The pain races along the outside of the tibia, the long shinbone in the front of the leg and

Just like any other muscle in the body, you can pull or stress the one that runs along side the tibia, from the knee to the ankle. The thin sinewy muscle that causes the pain reacts like any other muscle in the body. If you don’t treat it with the respect it deserves it you are very likely to injure it

When running distance and workout schedules increase dramatically, this may cause a shin splint.Runners that roll their foot inward when they run, such as those who pronate the foot excessively, also have a tendency toward shin splints. Weak ankle muscles and tight Achilles tendons play a large part, since they cause the muscles to work unnaturally when fatigued.

There’s bad news and good news if you suffer from the problem. The bad news is that rest is the most important thing that you can do for the muscle. Continuous use beyond the pain may agitate the problem. The worst thing you can do if you have shin splints is run through the pain. Continued use after the pain starts delays the healing process and has the potential to create long-term problems. Asking runners to rest (don’t run) is difficult as resting is the last thing they want to do.

The good news is that you can make a few adjustments that reduce the stress on the muscle and allow it to heal. This combination of minor changes helps the runner reduce the chances of shin splints and chances of reoccurrence if they had shin splints.

Vary your workout
Consider training on a treadmill or cross trainer for part of your training.

Ice the area
Most doctors recommend that you ice the muscle after every run if you’re prone to shin splints. This is excellent preventive care.

Medication
Sometimes an anti inflamatory can help (Always get medical advice first - never self-diagnose)

Stretch after exercising
This is good advice no matter what your situation. A good stretch warms the muscles and increases the blood flow and that prevents many sports injuries.

Strengthen Muscles
Exercise and strengthen the muscles in the area.

Get good shoes
Buy good quality running shoes and consider getting them fitted at a specialist running shop.

Don’t run whilst the leg in painful. Let the muscle rest at least two weeks before you run again. When you start running run on flat, soft terrain at about 50% of the pre-injury distance. Slow your pace for a while and increase both distance and pace gradually over a month to a month and a half.

To learn more about Shin Running Pain please follow the link.

Carol J Pearson
(Sports Therapist)

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