Shin Splints – How Do Runners Prevent It?

Ankle, Knee, Blog, / By Winsen Citra

A lot of runners suffer from a throbbing ache in the shin with each stride. This condition may be what is called shin splints. It is a condition that has caused a lot of runners to stop running due to the pain whenever they run. The question is, how do we overcome it or even prevent it?

This article will discuss how runners can recover and continue running after suffering from this condition.

Can I Keep Running Even Though I Have Shin Splints?

The short answer is no. This is a condition where the connective tissue along the shin which attaches your calves to the shin bone gets inflamed due to the impact stress of running. If you insist on continuing with your running, you run the risk of this inflammation getting worse and develop a tibial stress fracture. This is why a lot of runners do end up having to stop running.

Why Do I Have Shin Splints?

Causes of Shin Splints
Causes of Shin Splints

The most common cause of shin splints is overwork or overtraining with poor foot and ankle posture. Some of the risk factors are:

  • Sudden increase in training workload
  • Running on uneven surfaces
  • Flat footedness
  • Tight calves and hamstrings
  • Poor core muscles stability
  • Inflexible

I Want To Keep Running. What To Do?

The good news is, you can definitely overcome shin splints with proper care. The bad news is rest is absolutely needed to get rid of that inflammation and allow your body to heal. As we have outlined above, continuing your running and training activities can make your condition worse. It is important to get your leg checked out to see that your biomechanics is corrected before you restart running.

Here are some what will help your shin splints:

  • Rest
  • Taking Anti-Inflammatory
  • Icing for 20 minutes every 3-4 hours
  • Using insoles or orthotics
  • Strengthening your calves and hip muscles
  • Strengthening of your inner foot muscles

You will need to modify your training program to allow your body time to strengthen your shin bone.

Mild cases of shin splints may only require modifying your running form and doing some lower leg strength, but more serious cases will require at least a few weeks off.

We hope this article is useful for you. Below is a video of a calves strengthening exercise that may help you overcome your your condition. More useful exercise videos and tips are available on our channel. Should you have questions, don’t hesitate to contact us.