Kicking Shin Splints to the Curb: 5 Tips for Prevention and Treatment (Because Pain-Free Miles Are the Best Miles)

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Kicking Shin Splints to the Curb: 5 Tips for Prevention and Treatment (Because Pain-Free Miles Are the Best Miles)

Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

Shin splints. That dreaded term that strikes fear into the hearts of runners everywhere. Medial tibial stress syndrome (MTSS), as it’s officially known, is a common overuse injury that can sideline even the most dedicated runners. But here’s the good news: with a little knowledge and proactive care, you can prevent and treat shin splints, keeping you on the road and enjoying pain-free miles.

I’ve had my fair share of shin splint woes, and I know how frustrating they can be. But I’ve also learned that understanding the causes and implementing effective strategies can make a world of difference. Here are 5 tips to help you keep shin splints at bay:

1. Understand the Root Causes: Addressing the Underlying Issues:

• Shin splints are often caused by overuse, overpronation, or muscle imbalances. Understanding these root causes is crucial for effective prevention and treatment.

• Overuse: Gradually increase your training volume and intensity to avoid overloading your shin muscles.

• Overpronation: If your feet roll inward excessively, consider orthotics or stability shoes to provide better support.

• Muscle imbalances: Strengthen your calf muscles and anterior tibialis (the muscle on the front of your shin) to create a balanced support system.

2. Gradual Training Progression: Building Mileage Sensibly:

• Avoid sudden increases in mileage or intensity. Follow the 10% rule, increasing your weekly mileage by no more than 10% at a time.

• Incorporate rest days into your training schedule to allow your muscles to recover.

• Listen to your body and back off if you start to feel any pain in your shins.

3. Strengthen Your Supporting Muscles: Building a Strong Foundation:

• Strengthen your calf muscles with exercises like calf raises (both straight and bent knee) and eccentric heel drops.

• Strengthen your anterior tibialis with exercises like toe raises and resistance band exercises.

• Include exercises that improve ankle stability and balance, such as single-leg balance exercises and wobble board drills.

4. Proper Footwear and Orthotics: Providing Adequate Support:

• Wear running shoes that are appropriate for your foot type and running style.

• Replace your shoes regularly, typically every 300-500 miles, as worn-out shoes can contribute to shin splints.

• If you have overpronation or other biomechanical issues, consider orthotics to provide additional support and alignment.

5. Active Recovery and Treatment: Addressing Pain and Inflammation:

• If you experience shin pain, stop running and rest.

• Apply ice to the affected area for 15-20 minutes at a time, several times a day.

• Use compression sleeves or bandages to reduce swelling and provide support.

• Incorporate active recovery modalities, such as gentle stretching, foam rolling, and low-impact cross-training.

• If pain persists, consult with a sports medicine physician or physical therapist for a proper diagnosis and treatment plan.

Shin splints can be a frustrating setback, but they don’t have to derail your running journey. By understanding the causes, implementing preventive measures, and seeking appropriate treatment, you can keep your shins healthy and strong, and enjoy many miles of pain-free running.