Shin Splints in Runners

Shin Splints in Runners

Shin splints (also known as medial tibial stress syndrome) can really take the fun out of running. It causes a pain to develop along the front or inside of your lower leg.

It can start as a little bit of pain after running, and if ignored can turn into a sharp pain every time your foot hits the ground. Severe shin splints can result in pain when just standing or walking.

Shin splints are caused by a sudden change or increase in training volume and intensity, for example when you return to running again after a period of inactivity. If this change or increased in training volume has been too quick, or the intensity has grown too rapidly, the muscles will react. By tightening or shortening continuously, the muscle becomes tender and inflamed and may even develop small tears near its attachment to the underlying shin bone. Shin splints can also be caused by wearing worn out shoes that do not support your foot appropriately, or new shoes that change the way you run and forcing your muscles to adapt.

So what should you do?

If you become aware of shin pain, then you should reduce the distance and/or speed of your running to a level that is comfortable. Comfortable means that pain is never more than 3 out of 10. Once the pain has settled, you slowly increase your running distance by a maximum of 10% each week. In the meantime, you can remain active by crossing over to other low-impact activities such as cycling and swimming, or any other sport that does not aggravate your pain.
If your pain is severe, you can apply ice, rest, and take anti-inflammatories (if suitable) for a few days to ease the pain.
Once you are up and running again, it is important that you also look to maintain flexibility and strength in your other leg muscles (such as your calf and thigh muscles), and mobility in your ankle, knee and hip joints.

Check out the leaflet below for further information on shin splints along with some rehabilitation exercises to help improve your strength.

Key Message:

Shin splints occur due to a sudden change or increase in training volume and intensity, for example when you return to running again after a period of inactivity. If you develop shin splints you should reduce your running to a level that is comfortable and work on maintaining strength/flexibility of your other leg muscles/joints.

If you would like further advice on how to manage or improve shin splints, or you’d like help developing a bespoke exercise program to improve your running, give us a call on 07702 847036 and speak directly to a Senior Chartered Physiotherapist or click the ‘Book Online’ button to make an appointment.  Both in-clinic and virtual video appointments are available.

The Nebula Physio and Wellbeing Team
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