You’ve probably experienced shin splints at some point in your running career.
That painful ache in the front of your legs after a run or brisk walk can be extremely unpleasant!
Shin splints are usually associated with new runners, but they can happen to any runner – especially if you’ve been ramping up the miles. The good news is that there are ways to treat shin splints without using the dreaded “R” word: rest.
Here’s how to treat shin splints for runners!
What Are Shin Splints?
Shin splints are medically known as medial tibial stress syndrome.
That’s a really fancy way of saying that the stress from running can cause inflammation in both your shinbone and the tissues that connect muscles to that bone. This inflammation is what causes pain.
What Causes Shin Splints for Runners?
Shin splints can be caused by a variety of reasons:
Overuse is the number one cause. This can happen if you suddenly start running a lot after a long period of not running, or if you ramp up your training miles quickly.
In marathon training? Avoid over-training by following one of our marathon training plans, which feature structured increases in mileage!
It may also occur if you start running more on hard surfaces, like concrete, or running hills.
You may also suffer from shin splints if you are using shoes with poor fit or support. (Or you well-fitting shoes have been worn down from too many miles!)
(Looking for new running shoes? Here’s our latest recommendations for running shoes!)
Lesson commonly, physical conditions can also cause shin splints for runners, like flat feet, and weak muscles in the core, hip, or ankles.
How to Heal Shin Splints
Many times, the number one answer for how to heal shin splints is to rest.
However, most runners simply cannot abide that answer. They either have a race to train for, or their sanity will simply not allow it!
So, if shin splints are ruining your runs, or wreaking havoc on your recovery, there are a few things you can do to actively heal.
Here are six methods to treat shin splints that don’t involve hanging up your running shoes!
Cross Train – You can take a break from running so often by cross training more! Lifting weights is an excellent idea because you’ll strengthen your muscles that may have been causing your shin splints. You can also get cardio in by doing low-impact exercises like swimming or riding a bike.
Run on Different Surfaces – If you can, run on softer surfaces like grass or dirt. Avoid concrete and ease up on those hill repeats.
Compression – Wrap your shins or wear compression garments to keep your tendons close to your bone and support your entire shin while you run. You could also use KT tape for this!
Use Inserts – Check out ortho inserts if you find that overpronation is causing your shin splints. You can get fitted for custom inserts or try some from your local running store.
Ice – Ice your shins after every run. Try to ice for at least 20 minutes every time.
Stretch and Foam Roll – Stretch out your ankles, Achilles heel, calf and shin muscles by stretching and foam rolling daily. Be careful when you foam roll your shins, though. That can be very painful! Start with very light pressure and work your way up.
Shin splints are one of the most common running injuries, and can be a real pain, both physical and mentally!
If you start to feel that ache after every run, take action now!
If you let shin splints go, they can turn into a more serious problem, like a stress fracture.
Reassess your training plan, take time to stretch and ice, and run with caution!
You got this!
References and further reading:
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