How To Keep Shin Splints from Slowing You Down

What are Shin Splints?

Shin Splints (Medial Tibial Stress Syndrome) are caused by inflammation of the muscles and tendons attached to your shin bones. It’s typically caused by overuse, often resulting from a sudden increase in intensity of physical activity. For example, someone suddenly decides to take up jogging and does too much too soon.

For runners, poor running technique or improper footwear can exacerbate the problem. Some people may be predisposed to shin splints if they have flat feet or other problems with the arches of their feet. 

Symptoms of shin splints include pain along the inner edge of the shins, tenderness or swelling in the area, or pain which radiates into the calves and feet. These symptoms are typically worse during or directly after exercise. Note that if the pain is severe, persists when at rest or during normal activity, or is concentrated on a single spot (rather than a more diffuse pain throughout your shin) you may have a stress fracture which is a more serious condition that may require medical attention.

How Can I Prevent Shin Splints?

It’s important to increase your training intensity gradually. If you wake up one day with the resolve to finally start working out, don’t overdo it! Although slow progress can be frustrating, setting yourself back with injuries is worse. Don’t ignore pain – our culture glorifies “toughing it out,” but listen to your body. If your shins start to hurt halfway through a jog, consider slowing down to a walk for part of your route and gradually build back up to full intensity in later sessions. If you can avoid running on hard surfaces, do so. 

Stretching, especially calf and shin stretches, are important for muscle flexibility. Cross-training and adding some lower-body strength training to your regimen alongside your running can also add to the resilience of your legs. 

What If I’ve Already Got Shin Splints?

Rest and ice are your friends. If necessary, over-the-counter pain medication can relieve discomfort and reduce inflammation. Working with a physical therapist to improve your running mechanics can help you avoid further injury in the future. They can recommend targeted exercises to strengthen the complimentary muscles in your lower body to take some of the strain off of your shins. They may also be able to evaluate whether or not you can benefit from orthotics (like shoe inserts) to help counteract problems with the arches in your feet. 

With the right mix of preventative measures and proactive treatment, you can keep shin splints from derailing your activities.