Running is a fantastic way to exercise, meet people, challenge yourself, get fit and healthy, and loads more. Every runner will experience shin splints at some point. We wince as that tight pain brings us to a halt, and makes us wonder why we should carry on. For days or weeks, every run seems to be ended by this pain barrier we can't break through.
WHAT ARE SHIN SPLINTS?
Google is awash with any number of definitions, but basically shin splints refers to the pain around your shin due to soft tissue becoming inflamed. That soft tissue is muscles, tendons, and other tissue which is part of your lower leg.
I HAVE SHIN SPLINTS, WHAT SHOULD I DO?
If you have shin splints, you are putting in the effort to become a dedicated runner, so well done on getting this far. I know it’s strange to hear that, but this is a challenge you will overcome.
The first thing you need to do is rest and start to ice your shin. Take a day or two off, and when you get back to running, reduce your pace, and run on grass or a track. The hard pavement isn't going to be your friend as you try to get through this.
HOW CAN I PREVENT OR STOP SHIN SPLINTS FROM HAPPENING?
First off, we know shin splints happen due to inflamed muscles in your lower legs and around your shin. Strengthening the muscles around your lower legs can help absorb the impact when you go for a run, taking the stress off your shin bones and connective tissue.
1. CALF RAISES
One of the easiest exercises you can do while waiting for the kettle to boil are calf raises. Calf raises are a fantastic exercise for strengthening the calf muscles, which play a role in absorbing shock while running. To do a calf raise, stand on a step with your heels hanging off the edge, slowly raise your heels as high as you can, and then lower them back down. Do this in 3 sets of 10 repeats.
2. TOE EXERCISES
When not running, many of us will be watching TV. This is a great opportunity to strengthen your foot muscles. Toe taps are another effective exercise that targets the muscles in the front of your lower leg. To do this exercise, sit on the edge of a chair or bench with your feet flat on the ground. Lift your toes upward, as if you were trying to touch them to the top of your shoe, and then lower them back down. Do this in 3 sets of 10 repeats.
3. SHIN SPLINT STRETCHES
In addition to strengthening exercises, incorporating stretches into your routine can help prevent shin splint pain and improve flexibility. Here are a few stretches that target the muscles in the lower leg:
Toe Flexor Stretch: Sit on the ground with your legs extended in front of you. Loop a towel or resistance band around the ball of your foot and gently pull your toes toward you, feeling a stretch in the bottom of your foot and along the shin. Hold the stretch for 30 seconds on each leg, repeating two to three times.
Calf Stretch: Stand facing a wall with your hands placed against it at shoulder height. Step one leg back, keeping it straight, and press your heel into the ground. You should feel a stretch in your calf. Hold for 30 seconds on each leg, repeating two to three times.
Ankle Dorsiflexion Stretch: Sit on the ground with your legs extended in front of you. Loop a towel or resistance band around the ball of your foot and gently pull your toes toward you, flexing your ankle upward. Hold the stretch for 30 seconds on each leg, repeating two to three times.
Stretching before and after your runs can help improve flexibility, reduce muscle tightness, and prevent shin splints. Remember to perform stretches in a controlled and pain-free manner, and avoid bouncing or jerking movements.
WHAT NEXT?
We know you're probably frustrated, but shin splints are something most runners have to go through. We hope these tips will help you get over your current pain, and get back to your training plan slowly.
It is also worth looking at the shoes you're wearing and going to any number of great running shops around the country and getting gait analysis. Proper shoes can really help to reduce the risk of injury.
The above is intended as advice only. If any doubt, or should pain persist, consult with a medical practitioner