The Dreaded Shin Splint

I had another post I was working on when I received a request to address one of the most common problems runners encounter during their training – shin splints. Shin splints are something that runners use to describe any lower leg pain. This is not very accurate. Shin splints are actually one of several conditions that affect the lower leg. The most common causes of lower leg pain are: general shin soreness; shin splints; and stress fractures. Since I am not a doctor, I will only address general soreness of the lower legs and shin splints. I will try to give you some things that you can do to relieve the symptoms and hopefully prevent their occurrence in the first place.

Before I address the subject of shin splints, let me first say that general soreness in the lower leg is not always shin splints. Most of the soreness you experience in your shins after or during running is simply from overuse. Before you start any kind of aggressive approach to healing, start by using the R.I.C.E. method. This involves the application of (R) rest, (I) ice, (C) compression, and (E) elevation. If you use the R.I.C.E. method, you should be able to relieve almost of all your general shin soreness within a couple of days. Most runners I know who use the R.I.C.E. method significantly cut their recovery time from injury. Now, if your lower leg pain does not subside after using the R.I.C.E. method, then you may actually be suffering from shin splints.

Shin splints are pain you feel in the front of the lower leg along the tibia (shin bone). Most runners will feel the pain either in the outer front portion of the lower leg (known as anterior shin splints) or on the back inside of the lower leg (known as posterior medial shin splints). With anterior shin splints, you'll feel pain on the outside if your lower leg along the shin. Posterior shin splints are caused by damage to the muscles on the inside of the lower leg and ultimately will cause you pain in the soft tissue behind the bone.

In researching the pain associated with shin splints, most articles confirm that the pain is a direct result of fatigue and trauma to the muscle's tendons where they attach themselves to the tibia. When you run, your tendons (in an effort to keep the foot, ankle and lower leg stable) exert force on your tibia. The result can be that your tendons begin to be partially torn away from the bone.

In speaking to some runner friends of mine who have suffered from shin splints in the past, they tell me it typically comes from one of two things – overloading or running mechanics. Overloading is simply the sudden shock force of repeated landings and change of direction during your runs. As your legs become fatigued and overloaded, they lose their ability to adequately absorb the damaging shock of landing as you run. Some of the things that contribute to the overloading of your tendons and muscles are improper or lack of stretching, no warm-up, increasing mileage too quickly, running on hard surfaces like concrete or pavement, worn out shoes, and running on a tilted or slanted surface including hills. The common thing that seems to cause shin splints is that runners simply do too much too soon.

One of the things that most runners fail to do is stretch before and after their runs. There is evidence that shin splints can be caused by tight calf muscles and weak shin muscles. So stretching these muscles will go a long way in preventing shin splints. In addition, if you typically run on hard surfaces you are putting a lot of strain on the muscles in the front of your leg. You can reduce or eliminate the pain from shin splints by simply stretching more to keep the muscles loose and running on more forgiving surfaces every now and then. One really good exercise I have done in the past is toe and heel raises three times a week to develop the key muscles in my legs and prevent shin splints

I am a firm believer that prevention is so much better than cure. The first line of defense against shin splints is having the proper footwear. Your feet are the one area you should not "skimp" on. To get the right shoe, I recommend you go and see an expert at a running specialty store to make sure you're wearing the right running shoes for your foot and gait. I have found their advice invaluable over the years. They should be able to tell you if there are any concerns regarding your foot-strike or gait. In addition, they could also look at your running form and give you some pointers on what could be changed to help you run more efficiently. Remember, if you tend to lean forward too much when you run, you will be pulling too hard on your calf muscles. Once I started running in the shoes recommended by my running store, I have not had any lower leg problems.

In addition to good running shoes, you should always warm up before heading out so that your muscles are ready for the work they will be called on to do as you log your miles. A few strides or just a brisk walk before you start your actual work out will help immensely. You should also incorporate stretching into your routine. Warm flexible muscles and tendons are able to move and perform without being over stretched. When they are tight or stiff, it is easy to push them beyond their natural range of movement which can lead to injury. There are many websites that have suggested stretching routines for runners.

I know you are thinking that this is all great in theory. But, what if I do all of the preventative measures you are outlining here and still get shin splints. Well, I would hope that you wouldn’t. However, if you do, there are several steps you can take to help speed your recovery and get you back out on the road. The first being to use an ice pack your lower legs after you run to help reduce the pain. You need to keep ice on for ten to fifteen minutes every 4 to 6 hours, and make sure your foot is elevated. Then follow the R.I.C.E. method discussed above.

You also must cut back on your running. I would recommend taking a few days off altogether to let your lower legs heal properly. Whatever you do, do not run through the pain. As you can imagine, this will only make it worse. Shin splints like most runner injuries are simply an overuse injury. You need to listen to your body and back off when you begin to feel pain. During this rest period, start your new stretching routine. Also, consider going to the gym and doing some weight training for your legs to strengthen your lower leg muscles. Make sure you do not overstretch the muscles. Like adding mileage to your runs, you need to ease into your stretches gradually.

I hope you find this information helpful. As a runner, I know how frustrating it is to not be able to get out there on the road. But, sometimes we need to simply listen to our body and back off for a few days. You will lose very little of your fitness level by taking a needed rest period. Remember once you have rested start slowly and ease back into your routine to avoid any future injuries. Run long my friends.

Here are my training totals:
Mar. 14 – 10.00 miles (1:27:21, 8:44 pace)
Mar. 15 – 6.20 miles (55:04, 8:53 pace) – Rain!
Mar. 16 – 3.75 miles (30:43, 8:11 pace) – Yasso 800s
Mar. 18 – 6.20 miles (50:07, 8:05 pace) – Tempo Run
Mar. 19 – 8.00 miles (1:12:01, 9:00 pace)
Mar. 20 – 5.90 miles (3:01:10, 30:32 pace) – Backpack, 35lbs

Total Miles: 40.05 miles
2010 YTD Miles: 350.20 miles