If your shins hurt after running, you’re not alone. Many runners, both new and seasoned, experience shin pain that can put a damper on their training. This pain is often caused by a condition known as shin splints, which is particularly common among runners. The good news is that there are ways to prevent this uncomfortable issue and keep your running on track. There are also skilled professionals in the form of physical therapists that can help you reduce or eliminate the symptoms to keep you on the path to success.
What Are Shin Splints?
Shin splints, medically known as medial tibial stress syndrome, occur when there’s inflammation in the muscles, tendons, or bone tissue around your tibia, the large bone in your lower leg. This inflammation results in pain along the front or inner part of the shin. Runners are especially prone to shin splints because of the repetitive impact on the lower legs from pounding the pavement or trail.
Why Runners Are Prone to Shins Hurting After Running
Running puts significant stress on the muscles, bones, and connective tissues in the legs. Each time your foot strikes the ground, your legs absorb a considerable amount of force. If your body isn’t adequately prepared to handle this impact, it can lead to micro-tears in the tissues surrounding the shin bone, causing pain and discomfort. Overuse, improper footwear, poor running form, or suddenly increasing the intensity or distance of your runs can all contribute to shin splints from running.
Symptoms of Shins Hurting After Running
If you’ve experienced shin splints, you may notice:
A dull, aching pain along the shinbone
Tenderness or soreness along the inner side of your shin
Mild swelling in the lower leg
Pain that worsens with physical activity but improves with rest
While shin splints aren’t usually serious, they can become a chronic problem if not addressed early. Proper prevention is crucial for long-term running success and injury-free training.
How to Prevent Shin Splints
Preventing shin splints requires a combination of proper preparation, the right equipment, and smart training strategies. Here are key tips to help you avoid this common running injury:
1. Warm Up and Stretch
Warming up your muscles is one of the most effective ways to reduce the risk of injury, including shin splints. A proper warm-up increases blood flow to your muscles, making them more pliable and less prone to injury. Start your warm-up with 5-10 minutes of light aerobic activity, such as brisk walking or jogging, followed by dynamic stretches like leg swings, lunges, or high knees. These exercises will activate the muscles in your lower legs, hips, and core, preparing your body for the demands of running.
2. Invest in the Right Shoes
One of the biggest contributors to shin splints from running is wearing inappropriate footwear. Running shoes that don’t offer adequate support or cushioning can lead to improper foot alignment and increased stress on your shins. When choosing running shoes, ensure they are designed for your foot type (e.g., flat feet, high arches) and running gait. Visit a specialty running store for a gait analysis and shoe fitting to ensure you’re using the right equipment for your needs.
It’s also important to replace your running shoes regularly. Shoes lose their cushioning and support over time, typically after 300-500 miles of use. Worn-out shoes increase the risk of shin splints and other injuries, so track your mileage and swap out your shoes when needed.
One of the most common causes of shin splints is overtraining, especially if you increase your distance or speed too quickly. If your shins hurt after running, you may be doing too much too soon. Follow the 10% rule, which suggests increasing your weekly mileage by no more than 10% at a time. This allows your body to adapt to the increased workload without overwhelming your muscles and bones.
Incorporate rest days into your training schedule to give your legs time to recover, and consider cross-training with low-impact activities like swimming or cycling to build strength and endurance without adding more stress to your shins.
4. Strengthen Supporting Muscles
Weakness in the muscles that support your lower legs, such as your calves, ankles, and feet, can contribute to shin splints. Incorporating strength training exercises into your routine can help you build muscle and improve the stability of your lower legs. Exercises like calf raises, toe taps, and resistance band work for your ankles can increase muscle strength and endurance, reducing the stress on your shins during runs.
5. Consider Running Surfaces
The surface you run on can also impact your risk of shin splints. Hard surfaces like concrete and asphalt increase the impact on your legs with every step. If possible, switch up your running routes to include softer surfaces like grass, dirt trails, or rubberized tracks, which can reduce the impact on your shins. Be mindful of uneven surfaces, though, as they can increase the risk of tripping or rolling an ankle.
Listen to Your Body
One of the most important aspects of injury prevention is learning to listen to your body. If your shins hurt after running, don’t ignore the pain. Continuing to run through shin pain can lead to more severe injuries, like stress fractures, which can sideline you for weeks or even months. Instead, take time to rest, ice the affected area, and address the underlying issues, such as improper footwear or overtraining.
Conclusion
Shin splints can be a frustrating setback for runners, but with the right prevention strategies, you can keep them at bay and enjoy a long, healthy running career. Warm up properly, invest in good shoes, and gradually increase your distance and intensity to reduce the risk of shin splints from running. By paying attention to your body’s signals and incorporating injury prevention techniques into your routine, you’ll be better equipped to avoid shin pain and achieve your running goals. Finally, if you are struggling to get your pain under control, consult with a skilled physical therapist who can help you return to your functional goals.
