Beginning runners sometimes experience pain in the shins, a condition known as shin splints. Often an overuse injury, shin splints involve the tibia and the muscles and tendons attached to the tibia. The shin pain often starts as a mild discomfort but quickly becomes more severe if it is not properly treated.
Causes
Overuse is a major contributor to shin splints in runners. If you're a beginner, running too many miles increases your risk of shin pain. Likewise, an increase in intensity or type of running, such as adding hills or sprints, may cause shin pain. A sudden change from one type of running surface to another is also a factor. Your running shoes and the way your foot hits the ground adds to the potential for shin pain. Poor support for the feet increases the amount of shock to the legs and often makes the foot land improperly.
Treatment
An anti-inflammatory medication like ibuprofen helps relieve the discomfort of shin pain. Apply ice to the area immediately after your run. Rest your legs as much as possible between workouts to allow for healing. If the pain is severe, hold off on your next run until the pain subsides. Instead, choose other forms of exercise that don't aggravate the injury, such as running in the pool or on an elliptical.
Stress Fractures
If the strain in the tendons and muscles in the legs continues, stress fractures are a possibility. The tibia develops tiny fractures that make the shin pain more severe. Stress fractures require more time off from running for full healing. See your physician if your shin pain is severe and doesn't subside when you slow down your running routine.
Prevention
Once you get rid of your shin pain, making changes to your training plan helps to prevent the pain from coming back. Consider a new pair of shoes if your current pair doesn't provide the necessary support for your feet. When you're ready to increase your distance, make the increase gradually to avoid the overuse injury. Move your training runs to a surface that's softer than concrete for less shock and jarring action to the legs. Try running on a trail. At the first sign of shin pain, ease up on your running to avoid severe shin splints.
