What to do About Shin Splints
“Shin splints” a term used to describe pain in the front lower shin. Every runner will experience this pain at some point. It can be caused by several things, such as repetitive movements, poor training techniques, or type of surface.
Try some of these strategies to help you put an end to the annoying ache of shin splints for good.
Monitor Pain and Symptoms:
The most important aspect of caring for shin splints is to recognize when the pain persists and when it goes away. If necessary, consult a medical professional or personal trainer. Keep in mind that knowing the “what, when and how long” is essential for the professional to recommend appropriate self-care techniques.
Rest:
Rest is an important aspect of your fitness routine. When shin splints start to flare, rest is one of the best options. Rest helps control the inflammation and prevents further damage. You may also want to ice the area.
Cross Train:
Cross training is ideal to reduce the load and impact on the legs. Swimming or pool jogging, in particular, greatly reduce body-weight impact; other good cross-training options include cycling, elliptical training, resistance training, yoga and Pilates.
Reduce Your Training Volume:
Modify your training program and reduce your mileage. If you run on concrete surfaces, you may switch to softer surfaces like track or dirt. Once the pain has diminished, gradually incorporate these terrains and harder surfaces back into your training runs. However, if issues persist even on softer surfaces, take this as a sign that you need more rest.
Vary Your Route:
Shin splints are typically an overuse issue and running the same route all the time can contribute to the problem. Your body adapts to the surface and all its faults. For example, if you are running in the same direction on a slanted road, one side of your body continuously experiences greater impact than the other side. To avoid this, take a different route or run in the opposite direction.
You can use a soft foam roller or tennis ball, which can be performed daily, either before or after your run. When foam rolling, start at the base of the muscle and slowly move up 2 inches, down 1 inch, until the roller has reached the top of the muscle.
Stretching:
When shin splints arise, lower-body stretches are beneficial. Runners who experience shin splints generally have tight Achilles and calves and/or weaker ankle muscles. Stretching the calf, and shin region is essential for relief.
Stretching these muscles is simple: Hold this stretch for 30 seconds, relax and repeat the stretch 2-4 times. Perform this stretch 1-2 times a day for the next 2-3 weeks. I would also suggest performing this stretch before each run.
Posterior Leg Stretch
Lie on the ground and place a towel or yoga strap around the ball of the foot. Extend the leg toward the ceiling, keeping the foot flexed and maintaining a soft bend at the knee. Hold for 60 seconds before switching sides.
Tibialis Anterior Stretch
Step your right foot back and place your toes or the top of your shoe on the ground. Shift your body weight slightly forward until you feel a stretch in the front of the shin. Hold for 60 seconds and switch sides.
If these techniques don’t result in any improvement, I would encourage you to speak to your doctor or a podiatrist (foot specialist) who could complete an evaluation of your running shoes and running mechanics and make some professional recommendations.