It is likely that you have encountered shin splints at some stage during your running journey.
The unpleasant sensation experienced in the front of your legs after a run or brisk walk can be highly uncomfortable.
Shin splints, which are commonly experienced by new runners, can also occur in any runner, particularly if they have been increasing their mileage. Fortunately, there are methods to address shin splints without resorting to the dreaded “R” word: rest.
Here is a step-by-step guide on how to treat shin splints for runners.
What Are Shin Splints?
The medical term for shin splints is medial tibial stress syndrome.
To put it simply, the strain experienced during running can lead to inflammation in the shinbone and muscles connected to it, resulting in pain.
This issue is frequently caused by:
- Flat feet — when the impact of a step makes your foot’s arch collapse (your doctor will call this overpronation)
- Shoes that don’t fit well or provide good support
- Working out without warmup or cooldown stretches
- Weak ankles, hips, or core muscles
If you are engaging in physical activity, you may experience them by implementing sudden modifications such as increasing the intensity, frequency, or duration of your workouts.
What Causes Shin Splints For Runners?
There are various reasons that can cause shin splints.
Overusing is the primary factor, which might occur if you abruptly intensify your running routine after a prolonged period of inactivity or rapidly increase the distance you cover during training.
To avoid over-training in marathon training, you can follow one of our marathon training plans that include structured mileage increases.
If you start running on hard surfaces, like concrete, or running hills, it is possible for this to happen.
If your shoes do not fit well or lack support, you may also experience shin splints. (Alternatively, if your well-fitting shoes have endured excessive mileage, you may suffer from shin splints.)
Runners often experience shin splints, which can be caused by physical conditions such as having flat feet or weak muscles in the core, hips, or ankles.
How To Heal Shin Splints
Rest is often considered the primary solution for healing shin splints in many cases.
However, the majority of runners cannot accept that response. They either have a race they are preparing for, or their mental well-being will not permit them to do so!
If shin splints are causing problems during your runs or impeding your recovery, there are several steps you can take to actively facilitate healing.
Here are six ways to treat shin splints without quitting running.
To vary your exercise routine and reduce frequent running, consider cross training. Incorporating weightlifting into your regimen is beneficial as it helps strengthen the muscles that might be responsible for your shin splints. Additionally, engaging in low-impact activities such as swimming or cycling can provide cardiovascular benefits.
If possible, try to run on softer surfaces such as grass or dirt instead of concrete. Also, consider reducing the intensity of hill repeats.
To support your entire shin and ensure your tendons stay close to your bone while running, consider wrapping your shins or wearing compression garments. In addition, utilizing KT tape can also serve this purpose.
