Shin splints are a condition that invokes fear in the hearts of runners new and old alike. They occur when the soleus muscle pulls on the back of the tibia, causing inflammation and pain in the outer layer of bone on the inside of the tibia. Shin splints are usually brought on by overuse — too much running or running too fast, too soon. For this reason, new runners commonly experience shin splints, although seasoned runners can get shin splints from a rapid increase in mileage or running speed.
Waiting Period
Once you have a doctor address your shin splints to rule out tendonitis, a stress fracture or chronic compartment syndrome, you can begin the healing process. You should refrain from running until your shins are completely pain free. This usually takes several weeks, but it depends on your individual body and how severe your injury is. In the meantime, keep up your cardio with other non-impact exercises, such as swimming or cycling. Stay alert for returning shin-splint pain, and discontinue any activity that causes it. Use a cold pack to treat any shin pain.
Running Distance
After the waiting period, your running schedule should be significantly different than your previous schedule. Sportsinjuryclinic.net recommends beginning with a gradually increasing walk/run routine designed to safely ease your body back into running. The first time you run, walk for four minutes and jog for two minutes — repeat this four times. Walk four minutes and jog three minutes the second time you run, and repeat it three times. For your third run, walk three minutes and jog four minutes, repeating it four times. Walk two minutes and jog six minutes on your fourth run, repeating this four times. Keep increasing your runs in this manner until you feel comfortable enough to return to your old running schedule. Initially run on soft surfaces, such as grass, dirt trails or track, and avoid hills. Gradually re-introduce very hard surfaces and hills to your runs over a period of time as long as your shins are comfortable.
Running Frequency
Along with reduced distance, you must run less frequently. Take at least every other day off to rest — don’t run two days in a row. This gives your shins “off” days in which to recover. In a typical running week, for example, plan to run your reduced distance on Monday, Wednesday, Friday and Sunday while you take Tuesday, Thursday and Saturday off as rest days. Begin the next week by running on Tuesday, Thursday, Saturday and so on.
Other Considerations
While you are following a reduced running schedule and even after you are ready to jump back into your old training, take additional measures to prevent your shin splints from returning. Stretch thoroughly — especially your calves and Achilles tendon — and warm up before each run. Apply tape to your shins for the first few runs to give the shins extra support. Get properly fitted for running shoes at a shoe shop that specializes in running, because your individual biomechanics may require a more specialized running shoe. Replace worn-out shoes early because the reduced shock absorption in worn-out shoes can lead to shin splints. If you start to feel your shin pain returning, stop running immediately, rest for a couple of days and apply cold packs.
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