If there’s a nearly universal running injury, it is surely shin splints. I can recall few beginning runners who didn’t suffer from this general shin-pain condition at some point in their first weeks of regular training. That sounds ominous. But virtually all runners manage to treat their shin splints, recover, and move on to more ambitious running goals. Shin splints are never a game over. They’re not a reason to quit running altogether.
You might hear a doctor or physical therapist refer to shin splints as “medial tibial stress syndrome.” That’s because the shin bone is named the tibia, and the pain is usually felt on the inner (medial) side of the shin. You’ll notice the aggravation with each foot strike while running, and also afterward, since the inflammation along the tibia continues even when you have stopped running.
Like most running injuries, shin splints are caused by overuse. In this case it’s an almost inevitable overuse. When you go from no running to some running, you dramatically increase the forces on your lower legs. If you are young, lean, and relatively fit, your muscles and bone attachments may accommodate the new activity. However, if you are older, not so lean, and not so fit, your legs will object. They’ll need time to adjust and grow stronger. During this period of gradually increasing fitness, you might develop shin splints.
A small minority of runners suffer from repetitive bouts of shin splints. Most don’t. Once you move past an initial bout, they rarely come back (unless you return to running after a long layoff).
Shin splints are the perfect example of how most running injuries aren’t serious. You get them, then you get over them. Yes, they are unpleasant. Sure, they will probably force a reevaluation of your training plan, and several weeks of less running with more rehabilitation. But that should be the end of it. So don’t panic, and don’t lose confidence.
Change your running program: In most cases you can stick to your training plan with shin splints. The aching is more an aggravation than a sharp pain. But why bother continuing?
The point of lifelong running is to establish an exercise routine that you actually enjoy. Running in pain is not the way to go. So downshift your training goals. Treat your shin splints by taking several days to a week off. When you start up again, run slower, for smaller distances, and less frequently.
While recovering, try any cross-training that doesn’t bother your shins. You’ll probably do fine with strength training and water activities. There’s a good chance that walking, bicycling, rowing, and elliptical workouts won’t irritate your shins. Give them a whirl. Back off and switch to another activity if necessary.
Treat the inflammation: Shin splints respond well to regular icing. Apply an ice pack or frozen peas to your shins as often as you can during the day, up to five or six times. Leave the ice on for 10 to 15 minutes, no longer. In particular, apply ice immediately after completing a cross-training workout. Using an NSAID for shin splints will limit the inflammation, but don’t continue for more than seven to ten days.
You can support the muscles around your shins by wrapping them in athletic tape or one of the many silicone or neoprene “sleeves” that have hit the market. These may decrease the forces on the tibia (the big shin bone), and help you recover from the achy feeling. They also provide a good physical and psychological crutch when you begin to increase your weekly mileage again.
Strengthen the shins: A number of simple, popular, and effective exercises gradually increase your shin-muscle strength. Don’t attempt these when your shin splints are at their most painful. Wait until you are on the road to recovery.
First, while standing barefoot with your back against a wall (for support), lift your toes and forefeet toward your shins. Keep your heels firmly planted on the floor and your knees straight. Do this just a half-dozen times to start with and gradually increase. Second, sit in a chair with your feet on a towel on the floor. “Scrunch” your toes and forefeet to pull the towel toward you. Do a dozen or so scrunches to begin, and build up.