Shin Splints

shin splints

Happy August 2nd! Today I am going to talk about this terrible, painful, agonizing, and yet annoying feeling you get in your shins often during a run, and it is called “Shin splints”.  I know many of you have had this once or twice before and some of you may get them continuously, nonetheless, we can all agree they hurt and suck. I for one have only had shin splints possibly once and that was in like 10th grade of high school.  I did track, and I got mine from running of course but I also did some field events (long and high jump) and when I had finished my long jump event, I realize my shins had hurt during that too, and it was very painful and annoying. I since then didn’t get shin splints, but I noticed that when I haven’t run in awhile (like weeks or months), sometimes starting off, I will get this slight pain in my shins, but it normally wears off after running for so long.  The reason I wanted to speak on this specific injury is because many people can relate and I feel as though some may not be aware they have shin splints and want an understanding (I am NOT a Dr. so still, you should see a professional if pain begins and it is unknown to you). I am a fitness and health blogger, and with being in this profession, I still have to recognize some things, especially if I will be dealing with clients who get shin splints often, this is important to know.  I am hoping many of you who have shin splints, have an opportunity to find ways to manage it and keep yourself from further injury.  If any of you can relate and have information you would like to add to my blog post, feel free to share, if there is anybody who has their own kind of “remedy” and want to post some helpful tips, please share as well, as I love hearing from all of you.

Causes:

  1. Over-pronation 
  2. Irritated and swollen muscles from overuse
  3. Inadequate stretching
  4. Stress fractures
  5. worn shoes
  6. “Flat feet”
  7. excessive stress places on one leg
  8. Weakness in stabilizing muscles of the hips or core
  9. Amping up your workout intensity or changing the surface you run on

Treatments: 

  1. Rest your body – giving it time to heal properly
  2. Ice your shin to reduce inflammation
  3. decrease training intensity may be necessary
  4. Take anti-inflammatory pain killers
  5. depending whether your shin splints are medial or anterior (stretch the achilles if medial and calves if anterior)
  6. Use orthotics for your shoes (shoe inserts)
  7. If you choose to continue running, wrap your leg before you go out
  8. Do range of motion exercises – if recommended by the Dr.
  9. Consider Cross training so that your shin can heal properly
  10. Use a neoprene sleeve
  11. Make sure to wear the correct running shoes
  12. May need physical therapy
  13. Avoid hills and excessively hard surfaces
  14. When running on a track, switch directions and same if you run on road
 

Depending on how serious your shin splints are, you want to see a Dr and he may ask that you quit running or reduce your training in order for them to heal properly.. I know someone who had to quit running all together because of his shin splints.  It isn’t fun but it something we all need to be aware of as we take this journey on being healthy and fit! hope this was helpful to everyone, I wanted to share a link to all my runners who want more information on shin splints, you may already use this site but it will be helpful for the some of you who are interested in running: http://www.runnersworld.com/tag/shin-splints, some of my information came from this site and others of it came from what I already from researching! Thank you for reading!

 

Your fitness blogger,

Shay-lon xoxo

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 7+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

14 thoughts on “Shin Splints

  1. I played lacrosse in college and shin splints were my worse enemy. They continued pretty bad after college while running. For me, I went to a running store and go properly fitted for a show that had the right level of cushioning and support for my arch. I never thought that I would be able to run 4-5 miles without having to seriously ice my shins afterwards. Made a serious difference for me.

    Liked by 1 person

    1. Oh wow! That is another great idea, thanks for sharing. I forgot there are places who specialize in getting you custom shoes that fit your feet for whatever needs you may have. I am happy you shared this information with me, and I am happy you are able to run with less issues now!

      Liked by 1 person

  2. HI, Shay-lon. Thanks for stopping by my blog and liking my post heavier weight not crucial for muscle growth … also for the follow. I agree with your sentiments on shin splints. There is nothing more frustrating than an injury sustained in the course of exercising – presumably for your own better health. Best of luck in your work!

    Liked by 1 person

    1. Hello Tony,
      I appreciate your feedback on shin splints and for taking time to message me back! I enjoy your blog post, and I am eager to read more! Thank you.

      Shay-lon

      Like

  3. I was running over 12 miles daily when I developed shin splints. This was back in the Dark Ages before the Internet. I didn’t know what to do so I ran through them. They just kept getting worse. I’d be in pain for the first half of the run, probably until the endorphins kicked in. It got to the point where the pain was constant and I barely had the strength to walk up stairs. So I quit running for a few years. I tried coming back, but the shin splints always came back. Recently I tried again using a treadmill. I worked on my stride and foot strike. Before, I had a long stride and was a serious heel striker, not to mention overpronation. I managed to relearn how to run with a shorter stride, my foot landing underneath me instead of way out in front, and I land midfoot. I’ve been running now for a year with no shin splint pain whatsoever.

    Liked by 1 person

    1. Oh jeez, that is terrible. I couldn’t imagine, I think I have only had them ever like once and that was the last of them luckily, but like you, I have known people who got them every time they would run and it sucked. Most of them would run through the pain as well but I couldn’t imagine because I hated it when I got them for the first time.
      I am happy though that you have got back into running and transformed into a better runner, all the while your pain has ceased! good for you 🙂 btw, I envy you for being able to run 12 miles, they is amazing!

      Shay-lon

      Liked by 1 person

  4. Hi Shay-lon,
    I always get them when starting up again after a long break. It’s part of the reason I try not to take a long break. A new pair of shoes and a taper and return approach has always worked for me. So rest for three days run as long as you can pain free then rest again. When I’m nursing an injury like this I run in small circles around my house so I’m not 5k away from home when the pain returns! Love your blog!

    Liked by 1 person

    1. Hello,
      How are you?
      Thank you for commenting and sharing what works best for you, thankfully I haven’t had them since like early high school that one occasion. I know people who have had them all their lives pretty much >.< I would imagine the whole buying a new pair of comfortable running shoes would be helpful, agreed. They say that can make a whole lot of a difference ..
      Thank you!

      Shay-lon

      Liked by 1 person

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