Shin Splints - A Runners Nemesis. Why They Happen and How to Treat Them

Shin splints can be a real nemesis for runners, especially those new to running or an experienced runner changing things up. They can put paid to your ambitions and stop you dead in your tracks. So what are they? Why do they happen? And how do you fix them?

What are shin splints?

Essentially shinsplints are when your shin muscles pull away from your tibia. This leads to inflammation of the covering of the shin bone and connective tissue, which results in pain. In medical terms its called MTSS or Medial Tibial Stress Syndrome. You will feel pain and tenderness in your shins during or after a run. It is not pleasant, not pleasant at all.

How do they happen?

Often it’s just a case of too much too soon. You’ve been over enthusiastic in your training but your body hasn’t quite caught up to what your mind had in store for it. Other reasons include flat feet/overpronation (where your foot’s arch collapses inwards every time you take a take a step), running shoes with incorrect support, insufficient warm ups or cool down stretches, weak ankles, hips or core muscles, or the surface you’re running on. If you so a lot of your running on tarmac with a camber on the road this can have a significant impact.

How do you fix them?

Often time is your best friend with this one and they will heal of their own accord. Otherwise you can try the following:

• Time for some zzz’s: Rest is your best friend. Your body needs time to heal. Look at your training plan, are you over training? Did you do too much too soon? Ease back on the training/mileage. Depending on the pain give yourself more rest days or total rest until you have healed.

• Ice, ice baby: Get out the ice pack to ease pain and help reduce the swelling. Do it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.

• Is there a Dr in the house, or even just a pharmacist? Take anti-inflammatory painkillers like ibuprofen, if you need them. They will help with the pain and swelling.

• It’s not all about fashion: Get yourself to a specialist running for a gait analysis to make sure you have the right shoes for you.

• Time for some support: Use insoles or orthotics for your shoes. These can be custom-made or bought off the shelf and may help if your arches collapse or flatten when you stand up. However, if looking into this option. I would recommend going to a proper physio to make up custom orthotics for you.

• Foam Roller - a runner's best friend: Make sure you invest in a foam roller and make stretching your shins and calves part of your routine.

What if they are just not going away?

If you have done all of the above and the problem is just not resolving itself, it could be time for a trip to the doctor. It may be a stress fracture or Compartment Syndrome which is another type of shin splint. While extended rest may ease Compartment Syndrome, surgery may be the only solution for this one.

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