While enjoying a relaxing jog, you suddenly experience discomfort. A sharp, shooting pain begins to radiate along your shin. Even after ceasing your run, any pressure on your foot causes soreness in your lower leg. It is evident that you have developed shin splints.
Medial tibial stress syndrome, also known as Shin splints, refers to the condition where there is a diffuse pain experienced along the inner side of the tibia (shin bone). This pain worsens with activity.
Shin splints can affect between 9% and 20% of runners, with novice runners being nearly twice as susceptible as experienced runners. However, there are various measures one can take to reduce the risk of this bothersome injury and avoid its recurrence.
Why shin splints happen
There are several risk factors that can increase the chances of experiencing shin splints, some of which we have the ability to manage and modify to prevent, while others are beyond our control.
By gradually increasing the amount of running and frequency, or incorporating high impact exercises like jumping, the likelihood of developing shin splints (and other injuries) is heightened. However, altering the quantity of running or the variety of exercises performed can effectively decrease the risk.
If you are overweight or obese, there is a possibility that your chances of experiencing shin splints may increase. This is because the extra weight can put additional stress on your joints and muscles during physical activity. Consequently, shedding some pounds could to some extent decrease the likelihood of developing shin splints.
However, there are other risk factors that cannot be easily changed. For example, being a woman actually increases the chances of developing shin splints compared to men by up to 71%, although the reason behind this is unclear.
Individuals with low arches or “flat feet” have an increased probability of experiencing shin splints. Similarly, individuals whose hips have a tendency to excessively rotate outwards also have a higher chance of developing shin splints.
In addition to previous running injuries, like shin splints or other common injuries such as plantar fasciitis, the likelihood of experiencing subsequent occurrences of shin splints doubles.
Here’s a step-by-step guide on preventing shin splints, regardless of your risk level:
1. Gradually make progress.
It is important to monitor and record certain parameters while running, such as distance covered, time taken, and the type of terrain encountered. By having a clear understanding of your running workload, you can effectively progress your training at a more manageable pace and reduce the risk of developing shin splints.
2. Dedicate time for recuperation.
In order to reduce the risk of injury, it is essential to prioritize sufficient sleep, proper hydration, a nutritious diet, and to incorporate rest days into your weekly routine. Allowing your body to recover between running sessions is crucial.
3. Develop physical power.
If you engage in regular strength training, it will aid in decreasing your chances of sustaining injuries. This is due to the fact that strength training enhances the capability of the muscles, tendons, and bones to handle the physical demands associated with running.
Signs and symptoms of Shin Splints
The most common symptoms that a runner may experience when they have shin splints include:
- Pain and tenderness along the lower inner leg bone (often just a few inches above the inner ankle bone).
- Increased pain when running on hard surfaces or running downhill.
- Feeling pain fairly early on in the run, then subsiding as the muscles warm up, and then returning as the mileage increases.
Shin splints commonly arise due to inadequate running methods, like over-striding and heel landing. Over-striding happens when the foot lands in front of the knee and imposes greater stress on the shin bone (tibia) and its associated muscle, specifically the tibialis posterior muscle. Over-striding can occur when running with a slow step rate, also known as cadence, or when running with a forward lean.
Shin splints can be more likely to occur in runners due to various factors. These factors include previous shin pain unrelated to running, limited movement in the feet like pronation or flat feet, being new to running or any physical activity, and the condition being more prevalent in female runners.
Younger athletes should be mindful that excessive training during adolescence can also hinder bone growth and result in future bone health issues. Collaborating with a healthcare professional can assist in mitigating this risk.
How to avoid / manage shin splints
To decrease the risk of shin splints, consider the following suggestions for managing the load or weight placed on your shins.
1. Design an appropriate training plan
It is important to remember that your body can only handle the weight or load that it is presently capable of tolerating. Therefore, it is advisable to gradually build your endurance and refrain from abruptly increasing your mileage or speed. An effective and safe method to enhance your endurance is by steadily augmenting your distance or speed over several weeks. However, it is crucial to avoid excessive progression too quickly, as it can result in injury.
2. Run on soft surfaces
In order to enhance shock absorption and distribute weight more evenly throughout the lower leg, it is advised to utilize trails, tracks, and treadmills whenever feasible.
3. Wear the right footwear
If you have a heavy-footed running style, it is worth considering wearing shoes with more cushioning to accommodate your foot type.
4. Think about changing your running technique
In order to reduce the pressure on your shins, attempt to run with a more erect stance, ensuring that your chest is open and your hips are positioned forward. Additionally, consider adopting smaller strides or adopting a gentler running style. By employing these methods, you can prevent yourself from overextending your stride.
5. Start strength training
In order to enhance momentum and step-rate, it is essential to include exercises that target the calf muscles as well as the muscles above, including the hamstrings, gluteals, and core. By working in unison, these muscles will contribute to the improvement of momentum and step-rate. Additionally, the gluteals and core muscles will aid in maintaining an upright posture.
6. Research
In order to maintain the same meaning while rephrasing, you can consider the following alternative: Ensure that you conduct thorough research and regularly stay updated on current running coaches and experts.
Recovering properly
It is important for recovery to receive the right care early on if you suspect you may currently have shin splints.
Firstly, you should ascertain whether the pain you are experiencing is actually a result of shin splints. Shin splints typically lead to discomfort on the inner side of the tibia, which tends to intensify while engaging in activities such as running or jumping. Additionally, you might notice that your pain eases when you are at rest or engaging in your regular daily tasks.
Determining the source of pain is a key factor. When it comes to shin splints, it becomes challenging to pinpoint the exact source because the entire shin typically experiences pain. If your pain is concentrated in a specific area, there is a possibility that you might be suffering from a different injury, such as a stress fracture.
If you are unsure of the nature of the injury, it is advisable to consult medical professionals in order to receive appropriate treatment.
