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Training: Dealing with Shin Splints and Shin Pain

 Training: Dealing with Shin Splints and Shin Pain

Coach Dean Hebert

A reader named Angie poses a frequently asked question to us:


I have a question regarding shin splints. How bad should they hurt? I guess the better question is how much pain should one run through? And any quick fixes you know of? HELP!

Shin splints are caused for a reason. Most often it’s running too much or too fast, too soon. Rest alone rarely is the cure. It is a temporary relief.

Let’s address pain first. If they are very painful, you need to rule out a stress fracture. You should see your doctor and have them take x-rays of your legs if the pain is really bad. You should also watch out for pain in one very specific spot when touching your shin. With shin splints, the pain is usually fairly even across the whole shin. Often with stress fractures, the pain is located in one identifiable spot along the bone that you’ll feel with your finger.

Let’s assume you do not have a stress fracture for the sake of argument: If the pain hurts sufficiently to change your gait — meaning it makes you favor one leg over the other, limp, etc. — you are asking for lots more trouble than just shin splints because you will end up with compensatory injuries along with shin issues. Stop now. Get in to see your doctor or physical therapist. Get healed up and then get back to running.

If your shins hurt while running but the pain is manageable — meaning the pain does not alter your running form — then you do the following: rest, ice, and take anti-inflammatories for the pain. In addition, you should start doing strengthening exercises for the anterior tibialis (the shin muscle) and stretches that include the shin, ankle and even quads (any muscle group that is tight and could be “pulling on” your lower leg).

Other things you can try: different shoes, different running surfaces, omit speed work (for some people this aggravates shin splints yet for others it relieves them), omit hills, omit long runs. Any of these actions may help, but the bottom line with shin splints is that you need to figure out what is causing the problem and then correct that issue. If the problem is that you have tight muscles in your calves, then stretching will help. If the problem is that you’re wearing the wrong shoes, then new shoes will help. The trick with shin splints in to figure out what’s at the root of the problem and go from there. Start trying some of these things and you’ll get to the bottom of it.

We should note that there are people who will never get shin splints. There are also people who get shin splints and then never have them again. And there are some people who are chronically afflicted by shin splints. For chronic sufferers I recommend seeing a podiatrist and experimenting with orthotics. As well, a rigorous routine of strengthening and stretching prior to going back to running or in conjunction with a light running program. Once the underlying cause is addressed you can return to running.

Coach Dean Hebert, Tempe Arizona USA
Contributing Editor, Running Advice and News
www.running-advice.com

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Posted by on December 17, 2008.

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3 Responses

  1. I suffered from shin spints and my Doctor told me to sit in an Epsom salt bath after my runs and it seemed to help! Don't know if there is a medical factor but it did seem to help!

    by Georgia on Jul 15, 2009 at 4:43 am

  2. Georgia,

    Epsom Salts are indeed a good theraputic way to speed recovery and promote healing. A soak in an epsom salt bath will provide the body with magnesium and sulphates, which both have impacts on healing the body.

    Some researchers and physicians report that raising your magnesium levels may heart and circulatory health.Epsom Salt also help in flushing toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances.

    In addition to the benefits of increasing magnesium levels, Epsom salt also delivers sulfates, which are extremely difficult to get through food but which readily absorb through the skin. Medical research indicates sulfates are needed for the formation of brain tissue, joint proteins and the mucin proteins that line the walls of the digestive tract. Sulfates also stimulate the pancreas to generate digestive enzymes and help to detoxify the body's residue of medicines and environmental contaminants.

    So, in short, Epsom Salts may be providing some relief by giving your body help in flushing out toxins and promoting good circulation. These factors will help reduce swelling and should lessen the pain that you're feeling in your shins.

    Coach Joe

    by coachjoeenglish on Jul 15, 2009 at 6:50 pm

  3. [...] choice, shoes that are not providing enough cushion, or ramping distance too quickly. (For more on shin splints, click here.) A stress fracture is a very small crack or group of cracks that forms in the bone itself, like a [...]

    by Training — Shin Splint or Stress Fracture? | Running Advice and News on Nov 30, 2010 at 7:21 pm

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Welcome to the Running Advice and News Blog presented by Running-advice.com — in-depth information about the sport of marathon running and advice to make you the most successful runner that you can be. The Running Advice and News Blog is authored by Coach Joe English with frequent contributions by Coach Dean Hebert and is also […]more →