Running is a good way to improve your cardiovascular health, muscle tone and endurance. As with any exercise, you can experience some side effects, especially if you are new to it or begin without a proper warm-up. Pain on the sides of your shin from running may stem from anterior or posterior shin splints.
Causes
When you run, you use your calf muscles more than the smaller weaker muscles in the front of the leg. When you flex your calf muscle to move your foot, the muscle pulls on your heel, which then pulls on the weaker muscle at the front of your shin. The tightness of the calf muscle means that the pull is too much for the shin muscle, causing pain. Overpronation of the foot is another cause for strain. This means that the foot is twisted at the ankle, so that you tend to walk or run on the inside of your foot, causing your muscles and tendons to twist. This can lead to shin splints and other problems if left untreated. Flat arches in your feet also can be a source of muscle strain.
Anterior Shin Splints
Anterior shin splints occur at the outer or front edge of your shin. They are common in people who have just started running and overexert too early in their training program before building adequate strength in the front of their legs. Running on hard surfaces can aggravate the problem. If you continue to push yourself and place your shins under increasing strain, microfractures can develop in your shinbones, which can be painful. Rest until you are fully recovered and seek medical advice if the pain becomes severe.
Posterior Shin splints
Posterior shin splints occur when there is pain on the inner side of the lower leg, where the calf muscle meets the shinbone. Severe pain may mean that the strain has caused a stress fracture to your shinbone. If you experience severe pain, seek medical advice.
Prevention
Supportive, good-quality running shoes can help prevent injury. If you have flat arches, arch supports inserted into your shoes can help reduce your risk of developing shin splints. The MayoClinic.com recommends that you change your running shoes every 350 to 500 miles. Add leg-strengthening exercises to your routine to strengthen your calf muscles, such as leg presses and toe raises. Regular stretching of the calf muscle before and after running is important. Do not overstretch your calf muscles.
Treatment
To ease discomfort after a run, complete your stretching exercises and follow up with 10 to 15 minutes of icing the shin area. Wrap your shins with a heating pad before bed on a low setting. Over-the-counter anti-inflammatory medication may offer relief. If the pain does not improve with a few days of rest, consult a health care professional. Your doctor or podiatrist may examine your feet and recommend ways to reduce your discomfort. In general, shin splints tend to be caused by running too much, so listen to your body and rest when needed. As with any exercise, always consult with your doctor before embarking on any new exercise regimen.
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