What Causes Shin Splints and How Can You Treat Them?

By
Ron K
-
Photo by Bruno Nascimento on Unsplash

All runners have experienced shin splints, inflammation in one of your shin muscles where it attaches to the tibal bone (the large bone in your lower leg), before. They’re one of the most common endurance training injuries and they cause discomfort to your lower leg while exercising. Keep reading to find out about the causes of shin splints and how to treat them.

Causes of Shin Splints

Shin splints are most common in runners, but they also happen from walking or cycling. They can be caused by physical traits like small calf muscle circumference or weak hip muscles, running form, and weekly mileage. Shin splints usually happen when you run too far or too fast.

View this post on Instagram

𝔹𝕠𝕟𝕖 𝕤𝕥𝕣𝕖𝕤𝕤 𝕚𝕟𝕛𝕦𝕣𝕚𝕖𝕤~ Bony stress injuries (eg “Shin Splints” or stress fractures) occur when bone is unable to withstand the repetitive loading placed on it. . If insufficient time is given for bone to adapt to external force, an imbalance can occur between bone remodelling and bone damage. . Bone is living tissue 😲. Not a rigid lever like most people imagine. Bones flex and deform when we run/load the bone. Imagine that…… . I would be suspicious of a bone stress injury if a runner reports a burning or aching pain on the bone at the site of the injury. The pain generally remains for the entirety of a run. The pain will generally settle with rest, but if increasing in severity can still be present at rest especially at night. The surrounding muscle could even feel tight…. . Not symptoms to ignore, as if a bone stress injury is left untreated for too long it could mean a loonng while off running! . #bonestressinjury #shinsplints #stressfracture #bonehealth #bone #running #runfree

A post shared by J U L I A H A R G R E A V E (@runfree_by_juliahargreave) on

Treating Shin Splints

Unfortunately, because shin splints are caused by overuse, the way to treat them is with rest days. During this time off, you can strength train, foam roll, or stretch. Over the counter medications, ice, compression, and acupuncture can help relieve the pain of shin splints and if your pain doesn’t get better within two to four weeks, it’s time to speak to your doctor.

View this post on Instagram

Ahh good old shin splints. Every runner is familiar with the sharp throbbing feeling. Shin splints are micro tears in the muscle tissue and bone tissue caused from overuse. Typically is on the inside of the shins. I always emphasize to people that long distance running is hard on the body. I emphasize the importance of strength training in addition to cardio for everyone. I’ve never been seriously injured weight lifting, but I have had 2 serious injuries from running in my lifetime. Running beats up my body but I love it. I enjoy the cool evening summer breeze on my face. Before weights I ran. And I still run because I enjoy it. Recovery: RICE (Rest, Ice, Compression, Elevation) and ibuprofen. . . . #running #fitness #fitnesslifestyle #fitnessaddict #run #shinsplints #shinsplintsrecovery #exercise #exerciseathome #activelifestyle #active #instagood #musclerecovery

A post shared by Mike (@quantum_strong) on

Preventing Shin Splints

If you’re new to running, make sure you start slow and then increase your mileage and speed. Work on your running form and stretch pre and post-run. In addition, cross-train to strengthen your core and glutes.

View this post on Instagram

Down weeks! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Down weeks are scheduled weeks in your periodized training training plan that have you decreasing the volume and/or intensity of your running and absorb the accumulated fatigue. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You should plan to take a down week every 2-4 weeks. When to schedule these week is highly individual and based on factors like running age, injury history, intensity, and venturing into new mileage territory.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reduce you mileage by 10-40 percent – again, this is highly individual. A higher reduction percentage will be needed for a runner at a lower mileage (30 miles/week and below). What is most important is that you take an adaptive approach and reduce your mileage so that you feel refreshed and recovered. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reduce your long run mileage. Don’t make the mistake of cutting out 1-2 weekday runs to lower your overall volume and then go out and hammer a long run. I like to try and take mileage off of all training runs, and reduce the long run by 30-40 percent no matter what weekly mileage looks like. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep some intensity. Just like with peaking, cutting out all intensity is likely going to leave you feeling flat due to reduced muscle tension. Keeping in hill sprints or strides (provided you were already doing hill sprints or strides), and/or running a less intense, lower volume workout can help with this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Run until you fly, ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Coach Lynsey ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #rununtilyoufly #runner #running #runtoinspire #instarunner #instagood #photooftheday #runningcommunity #canadianrunner #myhinton #irunthisbody #newrunner #marathon #runningsnotcancelled #runningcoach #injuredrunner #womensrunningcommunity #motherrunner #strengthtrainingforrunners #runstronger #runhappy #runcoach #ihavearunnersbody

A post shared by Lynsey Run + Strength Coach (@coachlynseyruns) on