Shin splints are one of the most common running injuries that both new and experienced runners have to overcome from time to time. Shin splints can come and go intermittently or they can become a nagging injury that can prevent you from running for weeks at a time. We’ve taken the time to highlight symptoms of shin splints, some of the most common causes, effective prevention techniques you can add to your running routine to avoid getting them, and ways in which physical therapy can help you overcome shin splints in the future.
Shin splints is also commonly referred to as Medial Tibial Stress Syndrome, which describes pain along the borders of the inner lower leg bone (Tibia) which is typically aggravated with running, jogging, or other jumping activities. Most individuals who have shin splints complain about pain or tenderness in their lower legs below the knee at the inner side or front of the shin. Runners who experience shin splints can experience acute symptoms that come and go or it can develop into a chronic condition that occurs during and after every single run or jog.
One of the tentpoles of having a successful workout and enjoyable run is making sure that you’re comfortable and shin splints can make that difficult with a nagging pain that ceases to go away with each step you take.
Shin splints can be caused by a wide array of different activities and contributing factors, but the most common causes for shin splints often result from overuse and repetitive strain on your lower legs. Most runners and avid joggers typically develop shin splints from a failure to stretch adequately, not wearing proper running shoes, weak supporting muscles on the lower leg, and repetitive stress while running due to improper form.
Learn more about common causes of shin splints by visiting our Shin Splints condition page!
There are a few easy ways you can change up your running routine to prevent and alleviate shin splint pain.
The first thing you can do to actively prevent and reduce the pain you experience from shin splints is to prioritize running on softer surfaces. One of the leading contributors to developing shin splints is the repetitive stress and tension you place on your lower legs and the supporting structures around your shins.
Hard surfaces can create additional strain on your muscles, bones, joints, and supporting structures. Don’t be afraid to mix and match your routes and the surfaces you run on when going for your regular run or jog. Changing up your normal route can help you run on softer surfaces and give your body a much-needed break from those harder surfaces which can cause you to develop common aches and pains like shin splints.
Instead of running on pavement for the entire distance, consider running on the grass or soft dirt trail next to the walkway for a little bit of extra cushion.
A leading contributor to running injuries and shin splints is the footwear you choose when you go out for a run. Shoes that don’t have the proper support, don’t fit adequately, or adjust your normal running stride can have an impact on the running injuries you sustain. When choosing which shoes to wear when getting ready for your next run, you want to select a pair of running shoes that will support your ankle and foot without forcing you to change your natural running style.
When selecting the proper footwear before your next run, you should also consider whether or not the shoe selection is going to be the best option for the surface that you’re running on. There are all kinds of different types of shoes that are better for different types of running surfaces, and selecting the correct one can go a long way in preventing future running injuries and shin splints.
Once you’ve selected the correct type of shoe that you’re going to wear on your next run, you need to make sure that it fits properly. Some things to look out for when you’re checking the fit of the shoe is to avoid having too much space, tight fits, or discomfort.
You want to avoid having too much space in the shoe, as your foot will slide around and won’t provide much support. If your shoe fits too tightly, you won’t be able to get a solid foot strike and your natural running style can be impacted once the pain starts to set in. And last, but certainly not least, you don’t want a running shoe that causes you discomfort. A shoe that causes discomfort with each step will significantly impact how long you run and the enjoyment you get out of your next running workout.
Wearing proper shoes can help you avoid shin splints that can occur with improper foot strikes that cause unnecessary stress and strain on your muscles and the supporting structures in your lower leg.
Another effective way to prevent shin splints when running is to manage your training routine with a focus on rest and recovery when you’re starting to feel aches and pains. If you’re an avid runner and you enjoy getting a run in every single day, take it easy every now and then and let your body rest and recover from previous workouts. Overdoing it and pushing your body too far can cause you to develop shin splints.
It’s important to prioritize the rest and recovery phase of any exercise routine which means slowing down when your body is sending the necessary signals that you’re pushing it to its limits.
If you’re beginning a new running routine or looking to increase the training volume, distance, or pace that you’re running at, ease up a bit to ensure that you’re working to gradually increase your workouts instead of going overboard too fast. As you increase the workout load you’re putting your body through, make sure you gradually increase the level of challenge to give your body the proper time to adjust to build endurance and strength.
Light warmups and effective stretching can help you prevent shin splints. A light warmup followed by some stretches before your next run can help your body get adjusted and ready for the upcoming workout by increasing your range of motion, getting the blood flowing, and relieving pent up stress before your next workout.
Before you begin your next run, you want to focus on stretching some of your lower body muscles including the arches of your feet, calves, and hamstrings. If you’re experiencing shin splint pain, our licensed physical therapists can guide you on some effective shin splint stretches you can incorporate to alleviate shin splint pain at a Results Physiotherapy clinic near you!
If you experience shin splint pain when running, another effective way to prevent and alleviate the pain is to build foundational strength. A leading reason for shin splint pain is the weak supporting muscles which contribute to the stress and tension placed on your muscles as you ask them to do more than they’re capable of. Doing a few simple functional exercises can help you develop and improve the strength in your calf and foot muscles to prevent future shin splint pain. Some easy exercises you can do to develop functional strength include calf raises (both straight and bent knees), step-ups, and towel curls. Individuals who focus on building functional strength can also reduce their likelihood of other running injuries that can arise from weak lower body muscles.
A licensed PT at one of our Results Physiotherapy clinics near you can work with you to add functional exercises and stretches to your routine which could help you with your shin splint pain based on your unique needs and goals.
Shin splints are a common running injury, and you don’t need to let them impact your future runs or workouts. Each one of our licensed physical therapists at Results Physiotherapy can help you alleviate and address the pain you’re experiencing from shin splints. Schedule an appointment today at one of our physical therapy clinics near you and address your shin splint pain at its source!
