Shin splints occur when the muscles that connect to the shinbone become overloaded, causing pain. This is common in runners and can happen because of a number of factors, including wearing worn-out shoes, running too long or overtraining, according to MayoClinic.com. Experiencing shin splints when you run does not mean you have to give up running. Instead, you should focus on engaging in stretching, rest and preventive exercises to reduce the occurrence of shin splints.
Identify Triggers
Although you know your shin splints are related to your running, it's important to understand the cause or causes. This helps you to understand how to best treat your shin splints. If your shin splints occur immediately upon running, you may not be stretching enough. If you experience foot pain in addition to your shin splints, you could need new running shoes. Training for long distance running and experiencing shin splints can indicate that you are overtraining and may need to increase your mileage more slowly.
Rest First
When you experience shin splints, the first step to take is to rest, according to the American Academy of Orthopaedic Surgeons. If you do not take the time to rest, your body will not have time to heal the inflamed area. This can cause the shin splints to worsen over time and your body will not sufficiently heal. The amount of rest you need may depend on how long you have experienced shin splints. If you rest after the first signs of shin splints occur, then you may require only a few days of rest. However, if your shin splints have developed into severe pain, this may require several weeks of time off, according to the AAOS. Elevate and ice the affected area to reduce any swelling and pain that may occur. This does not mean you cannot engage in athletic activity--just that you should reduce your running time.
Train the Right Way
When it's time to return to running, you should add a stretching routine to the beginning and end of your workout. You should stretch the calf muscles and other muscles of the lower leg, according to Josh Clark of Cool Running. Some examples might include performing a wall push-up and keeping the feet flat on the floor.
If your shin splints are shoe-related, you may wish to purchase new shoes. Remember that a breaking-in period is necessary. As you begin to exercise again, work your way up in mileage run along with your shoes. You also may wish to place heel cushions or makeup sponges underneath your heels--this reduces the length your calves have to stretch while you run, according to Clark.
Switch Up Your Routine
Even if you are training for a running event, you may need to consider switching up your running routine to reduce overuse that results in shin splints. Try a low-impact exercise such as riding a bicycle or swimming that alternates with your runs. You also may wish to engage in strength training exercises that work the lower legs. This will not only strengthen your visible muscles, the exercises also will strengthen the anterior leg muscles that may not be as visible, according to MayoClinic.com.
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