Shin splints -- or tibial stress syndrome -- are a common running injury which involves pain in your shins. Shin splints can arise for a variety of reasons, including overtraining or drastically increasing your weekly run mileage. If you get shin splints and are running 40 miles a week, you may want to consider decreasing your mileage and taking some measures to allow your body to heal and rest.
Mileage
Dramatic increases in your running mileage or sudden changes in your program can cause shin splints. If you increase your weekly mileage by more than 10 percent you will be at an increased risk of developing shin splints or other running injuries. If you jumped from running 30 miles a week to 40, for instance, you increased your mileage too quickly and should step down your weekly mileage. If you have been running 40 miles a week for weeks, the continuous workouts may have taken a toll on your body, and taking more time to rest and decreasing your mileage can help your shin splints heal.
Considerations
Factors besides your weekly training mileage can trigger shin splints as well. If your shoes are worn and need to be replaced, you may develop injuries such as shin splints. Change your shoes every 400 to 500 miles of running, which would be every 10 to 12 1/2 weeks if you run 40 miles a week consistently. Improper shoes can also cause shin pain. Get fitted at your local running store for help finding the right shoes for your running gait and training program. Training on uneven surfaces and hard surfaces such as asphalt and cement can also trigger shin splints.
Treatment
Since shin splints often arise from overtraining or logging too many miles per week, taking a rest from running can help your body recover. Do not put pressure on your shins by running until you have healed enough not to feel any pain. When you do start running again, go on flat, cushion-y surfaces such as a treadmill, track or golf course and gradually add miles to your program. You can cross train while your injury heals by swimming or doing other low-impact activities. Ice your shins for at least 15 minutes twice a day while you are recovering to reduce swelling.
Warning
It is important not to "run through the pain" when you have shin splints. Running on your injury will make your recovery time longer and further aggravate the inflammation and pain. If your pain persists after two weeks of treating your shin splints, see your doctor or a physical therapist. If you experience intense or lasting pain that worsens with time, even with rest, you should also see a doctor.
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