Management of Shin Splints

Shin Splints: Outrunning the Pain

Ah, shin splints. Those pesky aches and pains that can sideline even the most dedicated runner. I've recently began doing some increased running, myself, and have noticed some mild aches, leading to the motivation for this post. Shin splints are a common complaint, but they're definitely not a reason to hang up your sneakers for good. In this post, we'll tackle everything you need to know about shin splints, from managing the discomfort to preventing them altogether.

What are Shin Splints?

Shin splints are a form of overuse injury that cause pain along the shinbone, usually in the front of your lower leg. This pain is caused by inflammation of the muscles and tendons that attach to your shinbone.

How to Tell if You Have Shin Splints:

The hallmark symptom of shin splints is a dull, aching pain in your shins, especially during or after running. The pain might be worse at the beginning of your run and ease up as you continue, or it might linger even after you stop. Other signs include tenderness to the touch and slight swelling in your lower leg.

Important Note: If your shin pain is sharp and localized, or if you experience pain even when you're not walking or running, it's important to see a doctor to rule out a stress fracture.

Managing Shin Splints:

Much of the research about shin splints recommends icing the injury. However, I'm not a big fan of ice on acute injuries as I feel it could potential delay the healing process. There are times when ice can be necessary and even beneficial, though. If it helps to reduce your pain/soreness, then go ahead and use it. If it doesn't affect your symptoms in a positive way, then try to get by without for the time being.

The good news is that shin splints are usually treatable with a combination of rest and self-care. Here's what you can do:

• Rest: This is key! Take a break from running and any other activities that aggravate your shins.
• Ice: Apply ice packs to your shins for 15-20 minutes at a time, several times a day, if needed.
• Compression: Wear compression socks or sleeves to help reduce inflammation.
• Pain relievers: Over-the-counter pain relievers like ibuprofen can help manage discomfort.
• Stretching: Once the pain starts to improve, focus on stretching your calves and other lower leg muscles.

Preventing Shin Splints:

Of course, an ounce of prevention is worth a pound of cure! Here are some tips to keep shin splints at bay:

• Gradual Progression: Increase your running distance and intensity gradually. The "10% rule" is a good guideline: don't increase your weekly mileage by more than 10% at a time.
• Proper Footwear: Invest in good quality running shoes that provide adequate support and cushioning for your feet and ankles. Replace your shoes regularly, typically every 300-500 miles. Consult a health care professional or talk with your local shoe stores, sometimes they can point you in the right direction, as well.
• Strengthening: Building strong core and leg muscles can help improve your running form and absorb impact, reducing stress on your shins.
• Warm-up and Cool-down: Always take the time to warm up your muscles before a run and cool down afterwards with static stretches.

Shin splints may be a common running woe, but with proper management and prevention strategies, you can keep them from derailing your training. Remember, listen to your body, take rest days when needed, and prioritize good form and footwear. Happy running!