Anyone can experience top of shin pain, no matter your age, gender or fitness level. This area contains numerous nerves, connective tissues and muscles — including the tibialis anterior, the peroneus longus and the extensor digitorum longus.
Shin pain can be caused by a variety of environmental factors and conditions. Because shin pain can be debilitating, it is important to understand why it can occur while running and how you can treat it.
Top of Shin Pain
Pain at the top of the shin while you are running can vary from mild to severe. It can cease suddenly after you stop running or linger long after exercise. Besides pain, additional symptoms can include shin tenderness, swelling, soreness, inflammation, warmth, bruising and redness. Pain can also cause instability or problems with mobility, making running difficult or even impossible.
Causes of Shin Pain
The impact of your heels striking the ground can cause shin pain when walking or running. In addition, pain can occur if you overuse the muscles around your shins with excessive running, long distances or frequently pushing yourself off with your toes.
Jogging on hard or unstable surfaces, such as concrete or ice, can also strain the muscles at the top of the shin area, resulting in pain. In addition, side-sloping streets, improper shoes and excessive downhill running can trigger pain.
Treatments for Shin Pain
Rest your shin muscles and avoid running until symptoms subside. Try another exercise such as swimming until you can walk without pain. Place ice on your shin for about 15 minutes at a time for the first 24 to 48 hours to help constrict blood vessels and relieve pain, as recommended by Cleveland Clinic.
Elevate your legs above your heart to drain fluid from the injury and ease pain. An over-the-counter pain reliever like ibuprofen can reduce symptoms. Always wear proper running shoes that are suited for your stride and foot type.
Stretch Shin Muscles
Stretching your calves and muscles at the front of your shins can help decrease shin pain when running. Hold each stretch for 30 seconds and repeat 10 times, as recommended by Oxford Health.
- Stand facing a wall and place your hands at shoulder-height.
- Stagger your feet with the targeted leg in the back.
- Straighten your back knee and press your heel into the ground.
- Slowly shift your weight over the front leg until you feel a stretch in your calf.
- Repeat this exercise with your back knee slightly bent to target different muscles.
When to See a Doctor
Although shin splints — inflammation of the shin muscles and connective tissues — is rarely serious, shin pain can also indicate a stress fracture, tendinitis or chronic exertional compartment syndrome, as described by Mayo Clinic. Do not ignore your symptoms when running, or shin pain at night. Doing so can increase symptoms and worsen the injury.
Contact a doctor if muscle pain in the shin area is chronic or occurs after an accident or fall. If your skin is hot to the touch or if you experience swelling that seems to worsen, contact your doctor. These could be signs of a serious infection or injury.