How to Prevent Shin Splints When Running

Introduction

Shin splints can derail your running routine, but they’re preventable. With the right approach, you can avoid the pain and stay on track with your fitness goals.

Key Takeaways:

• What They Are: Shin splints, or Medial Tibial Stress Syndrome (MTSS), occurs due to inflammation of muscles, tendons, and bone tissue around the shin, often affecting runners.
  
  
• Common Symptoms: Sharp or dull pain along the shin, tenderness, swelling, and pain that worsens with activity are the main indicators.
  
  
• Causes: Sudden increases in activity, running on hard surfaces, wearing improper footwear, and biomechanical imbalances can lead to shin splints.
  
  
• Prevention Tips: Gradually increase mileage, wear supportive shoes, strengthen lower leg muscles, stretch regularly, and avoid overstriding.
  
  
• Importance of Rest: Ignoring shin pain can result in more serious injuries like stress fractures. Early rest and proper recovery are key.

What Are Shin Splints?

Shin splints, medically known as Medial Tibial Stress Syndrome (MTSS), are caused by inflammation of the muscles, tendons, and bone tissue around the shin bone. This common injury affects athletes, especially runners, and leads to pain along the front or inside of the lower leg. If left untreated, shin splints can worsen into more serious injuries like stress fractures.

Causes of Shin Splints

The primary causes of shin splints include:

• Overuse and Sudden Increases in Activity: A sharp jump in mileage or intensity, especially without proper preparation, often triggers shin splints.
  
  
• Running on Hard Surfaces: Continuous pounding on concrete or asphalt stresses the lower legs.
  
  
• Improper Footwear: Wearing shoes with inadequate support increases your risk of injury.
  
  
• Biomechanical Imbalances: Flat feet, high arches, or improper running form contribute to the development of shin splints.
  
  

Symptoms of Shin Splints

Shin splints, or Medial Tibial Stress Syndrome (MTSS), cause noticeable discomfort and pain along the inner edge of the shinbone (tibia). Here are the primary symptoms to watch for:

Sharp or Dull Pain Along the Shin

Runners commonly experience pain on the front or inside part of the shin. This pain might be sharp during activity or dull and aching afterward. The discomfort often intensifies during physical activity, especially running, and subsides with rest.

Tenderness and Swelling

The area around the shin may feel tender to the touch, and some individuals might notice slight swelling or inflammation. The soft tissue along the shin may feel tight due to this inflammation.

Pain That Worsens with Activity

Typically, the pain intensifies with running, jumping, or any weight-bearing exercise. You may also feel discomfort at the start of an activity, which temporarily subsides but worsens again with continued exertion.

Persistent Pain After Exercise

In severe cases, shin splints can cause ongoing pain even after the physical activity ends. If the pain persists without improvement or becomes chronic, it might signal a more serious issue, such as a stress fracture.

How to Prevent Shin Splints

1. Increase Your Mileage Gradually

Sudden spikes in your running distance or intensity put excessive strain on your lower legs. To prevent this, follow the "10% rule": increase your weekly running distance by no more than 10% each week. This gradual build-up allows your muscles, tendons, and bones to adapt without overloading them.

2. Choose the Right Footwear

Running shoes with adequate support and cushioning are essential for preventing shin splints. Make sure your shoes are appropriate for your foot type (e.g., high arches, flat feet) and running style. Replacing worn-out shoes regularly is also crucial to ensure you have sufficient impact protection.

3. Run on Softer Surfaces

Running on softer terrain like grass, dirt, or trails reduces the impact on your legs compared to harder surfaces such as pavement. If soft surfaces aren't available, you can alternate between running outside and on a treadmill.

4. Improve Your Running Form

Poor biomechanics, such as overstriding or landing heavily on your heels, can lead to excessive stress on your shins. Focus on proper form by keeping your strides short, landing mid-foot, and maintaining a slight forward lean.

5. Strengthen Your Lower Legs

Strengthening the muscles around your shin, like the calf and foot muscles, can improve your stability and help you withstand the impact of running. Exercises like calf raises, toe taps and resistance band exercises for ankle strength are effective in building this protective muscle support.

6. Cross-Train to Reduce Impact

Adding low-impact activities like swimming, cycling, or rowing into your routine can give your legs a break from the repetitive stress of running. This allows you to maintain fitness while reducing the risk of shin splints.

7. Warm Up and Stretch

Stretching before and after your runs helps maintain flexibility in your calf muscles and Achilles tendon, reducing tension in the shins. Incorporate dynamic stretches before running, such as leg swings, and static stretches post-run to target your calves and hamstrings.

8. Use Insoles or Orthotics if Needed

If you have flat feet or high arches, consider using orthotic insoles to correct your foot mechanics. Insoles provide extra support and help distribute the pressure more evenly across your feet, reducing the risk of shin splints.

9. Avoid Running Uphill

Uphill running puts additional strain on the lower leg muscles, especially the tibialis anterior, which can aggravate or cause shin splints. If you're prone to shin pain, limit your uphill running and focus on gradual elevation gains over time.

10. Rest and Recover

If you start experiencing pain in your shins, it's crucial to pay attention to your body’s signals. Taking time to rest is important for reducing inflammation and alleviating stress. Failing to address these early symptoms can result in more serious issues, such as stress fractures.

Conclusion

Shin splints can be frustrating, but they are manageable with the right approach. Gradually increasing your running load, choosing appropriate footwear, and incorporating strength training and stretching can help keep your shins healthy and pain-free. If you’re experiencing persistent shin pain or need personalized advice, don’t hesitate to reach out to Manhattan Physical Therapy.

Our experts can provide tailored treatment and support to help you get back to running comfortably and safely. Contact us today to schedule a consultation and take the first step towards recovery.