0 Shin Splints. What Causes Them and How To Get Rid of Them

Shin splints.  If you run on the road regularly or play high intensity sport, you'll more than likely experience this annoying, pain in the front of your lower leg.  More formally known as Medial tibial stress syndrome (MTSS), is a common, and potentially debilitating injury that plagues many runners. 

Symptoms vary in intensity, from a vague discomfort or tightness in your shin area, up to sharp, recurring stabbing pains that hit every time you take a step.  Bad cases can even lead to stress fractures that will keep you off your feet completely if not treated properly.

Last week I noticed that I was sore in my right shin after running, and have decided that a few weeks off the unforgiving concrete might be a good idea.  I don't want to spend the next three months trying to overcome a chronic injury, so I've backed off my running and increased my cycling and swimming volume to compensate.

Without going into excessive detail, I'll outline some of the causes and a couple of suggested treatments to get you back on your feet again.

In simple terms, "shin splints" is a bucket term for damage to the connective muscle and tissues surrounding the tibia.  More severe cases are sometimes referred to as "compartments syndrome".  

The main causes of Shin Splints are:

• Overuse: Running a lot on hard surfaces (concrete), or ramping up your volume quickly is a frequent cause.  Your legs just get pounded and due to the short recovery times, they become damaged.
• Shoes: Running with old shoes, or shoes that are not suited to your gait, are a potential trigger for shin splints.  You should be changing your shoes every 500 - 600kms or so, and having them professionally fitted by a reputable running shoe specialist.
• Poor biomechanics: Inefficient running technique, overpronation, or poor core strength can all lead to a higher than normal strain on your lower leg muscles that can cause shin splints.

Some advice on curing Shin Splints:

• Cross-train: Mix up your weekly routine and include more cycling, swimming or even Pilates.  The strengthening of your core, and legs, without the heavy impact of running will make your body more resilient.
• Hit The Track: If you need to keep running, try to find a more forgiving surface like a trail or rubberised track for your workouts.  Running on a track will reduce the amount of shock transmitted to your legs.
• Shoes: Get good quality shoes, fitted by a professional.  It will make the world of difference.  A properly fitted shoe will not only provide you the necessary cushioning, but also help to correct any overpronation that may be causing your muscles to overstretch in the front of your legs.
• Stretch, Stretch, Stretch: You should be warming up properly and making sure you stretch your calves, ankles thoroughly before AND after every run.  Tight calves are a well known cause of shin splints.  Taking the time to stretch will save you a lot of pain in the long run.
• Ice: Icing your shins after every run, or better yet taking an ice bath, will reduce any inflammation and aid your recovery.
• Rest: If you're in pain, your body is telling you that something is wrong.  Give it some time to recover with a well earned rest day every now and then.

Shin splints are a painful, annoying condition that can seriously derail your training.  The good news  is that you can do a lot to prevent the onset of shin splints, and if you're unlucky enough to suffer from them, to get rid of them as quickly as possible!

0 The Day of Rest

When you are training a lot, it is really easy to get obsessed with exercise and to try and "do something" every day.

After a few small niggles that turned into more serious injuries because I ignored them and kept training, I've come to realise the very real value of doing nothing sometimes.

I woke up this morning sore.  After a half marathon, a 5K effort and some hill climbs in the last few days it's not surprising really. Lying in bed my quads felt like they'd been kicked.  My calves are tight and I just generally feel a little run down.  So I went back to sleep.

The science is clear.  We get fitter, faster when we take some down time every now and then.  Abused muscle fibres re-knit and the restorative power of sleep do wonders for mind and body.  As a busy person, I do the majority of my training at "stupid o'clock" in the morning.  Coupled with a busy job, a young family, and some late night TV coverage of cycling, it means that I am certainly not getting 8 hours sleep at night.  That makes recovery days even more important.

Whilst it can sometimes feel that you are going to fall behind your training plan, or that you are missing out on an opportunity to put in some miles, you're actually just giving your body the preparation it needs to smash your next workout and go to the next level.

Your body will tell you when it's time to rest.  Ignore it at your peril.  Now for some pancakes... :-)