Introduction
Pain and soreness along or immediately beneath the big bone in the lower part of the leg are referred to as shin splints. They appear following strenuous exercise, physical activity, or repeated tasks. Pain on the inner side of the leg that extends above the ankle or on the outside or front of the shins is an indication of shin splints. Read this article to learn more about the causes of shin splints in runners, their symptoms, and prevention.
What Causes Shin Splints in Runners?
Shin splints typically occur in runners from overuse of the leg's muscles and bone tissue. Shin splints frequently develop following abrupt shifts in physical activity. These could be frequency adjustments, such as doubling the number of days that one exercises out each week. Shin splints can also result from variations in duration and intensity, such as jogging up hills or longer distances. The greatest risk of shin splints is in runners. Two more groups commonly diagnosed with shin splints are dancers and military personnel. The following are the main reasons why runners get shin splints:
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Insufficient biomechanics, such as fallen arches, flat feet, overpronated feet, or insufficient hip rotation, can also result in shin splints.
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Running too fast means increasing the volume or intensity.
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Poor bone density. It is particularly prevalent in females. Softer bones are prone to strain and microdamage because they bend more readily.
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Worn-out or inadequately cushioned running shoes that lack the support and cushioning needed to soften the impact from the ground.
What Is the Treatment for Shin Splints in Runners?
The simplest way to treat shin splints is to rest; to fully recover, one should avoid pushing the body for approximately two weeks. Some of the common treatment options for shin splints are as follows:
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After jogging, immediately ice the area on the shins that is inflamed for 15 minutes, at least three times a day.
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Take Ibuprofen or other anti-inflammatory medications (but always see a doctor in case one has any pre-existing medical concerns); do not take these medications to get rid of discomfort, as this will exacerbate the issue.
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To relieve the pressure on the inside portion of the foot's arch, try using stability running shoes or an orthotic insole while running.
How Can Runners Avoid Shin Splints?
After treating shin splints successfully, it is critical to prevent them from coming back or to improve before the problem even occurs. There are several ways to reduce or avoid the chance of getting shin splints, including running on softer ground, taking it easy, and cross-training. Seek medical attention if the pain fails to ease away since untreated shin splints can cause a stress fracture.
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Increase Speed Gradually - As shin splints typically happen to runners (especially those who are new to running) who raise their speed or intensity too rapidly and do not allow enough rest time, shin splints are considered overuse injuries. The main thing is to avoid running through pain. When one feels pain, pay attention to the body and reduce how much they run. Wait till the muscles are pain-free for two weeks before starting to run again.
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Give Some Time to Relax - Avoid running on consecutive days while one is first starting out. By taking a day off, one may lessen the strain on the muscles, joints, and bones and allow the body to heal. Even if a person is an experienced runner, they can reduce the likelihood of overuse issues like shin splints by taking a minimum of two days off from running each week.
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Use the Right Running Shoes - Shin splints can also result from wearing the incorrect shoes, so examine whether a person requires additional support or cushioning. For example, selecting the running coach-recommended marathon shoes is generally beneficial for distance runners. To ensure that one has the proper running shoes, consult a specialist at a running specialty store. To help people find the right fit, running professionals may assess the gait, the anatomy of the foot, and the present running shoes. One should also replace the running shoes after 350 to 500 miles. One of the most frequent causes of shin splints is running in shoes that are no longer cushioned. To reduce the amount of stretching required for the calves, one can also utilize over-the-counter shoe inserts.
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Use Softer Surfaces for Running - The muscles, joints, and bones may experience significant additional stress when an individual runs on hard surfaces like concrete. It is crucial to switch up the jogging surfaces. If an individual is going to be jogging a longer distance, consider running on grass or dirt paths. Consider going for a once- or twice-weekly run on the treadmill. Compared to running on sidewalks or the streets, running on a treadmill is less stressful on the body.
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Do Strength Training - Weak anterior tibialis muscles may be the reason for the shin pain during the run. Flexing the foot at the ankle is accomplished by these muscles, which are located on the front side of the lower thigh. If someone is new to jogging or if they have increased the distance too soon, they can start experiencing pain in this area.
The calf and shin muscles can be strengthened by performing easy stretching exercises like heel or toe raises, which can help avoid shin pain. These post-run activities will also provide one with a great stretch.
Conclusion
Shin splints are a common condition, especially for inexperienced runners, and they can be uncomfortable and incapacitating. The best line of treatment is to avoid shin splints, as they can worsen and require medical attention. The treatment comprises discontinuing the painful activity. Exercises for strengthening and stretching may also be beneficial. In addition, patients can wear properly fitting sporting shoes, apply cold packs, and take medications like Ibuprofen.
