Shin splints in runners is one of the most frustrating injuries in the running world. This painful condition affects millions of athletes each year. The sharp, aching pain along your shinbone can sideline you for weeks or months.
Many runners experience shin splints at some point in their training. The good news is that this condition is both preventable and treatable. With proper knowledge and care, you can overcome shin splints and return to pain-free running.
In this article, we will explore the following:
- The causes of shin splints
- Prevention strategies
- Treatments options for this condition
What Are Shin Splints?
Shin splints occur when muscles, tendons, and bone tissue around your tibia become overworked. The tibia is the large bone in the front of your lower leg. According to the Mayo Clinic, when these tissues cannot handle the repeated stress of running, inflammation and pain develop.
The condition typically affects the medial (inner) part of your shin. However, some runners experience pain on the front or outside of their lower leg. This pain usually starts as a dull ache and can progress to sharp, stabbing sensations.
Common Causes of Shin Splints for Runners
Several factors contribute to the development of shin splints in runners. Understanding these causes helps you identify your risk factors and take preventive measures.
Training Errors
The most common cause of shin splints is doing too much, too soon. Rapidly increasing your mileage, intensity, or frequency puts excessive stress on your lower legs. Your muscles and bones need time to adapt to increased training demands.
Running on hard surfaces like concrete or asphalt increases your risk. These surfaces provide little shock absorption, forcing your legs to absorb more impact. Track runners who train exclusively on synthetic surfaces may also develop shin splints.
Biomechanical Issues
Poor running form contributes significantly to shin splint development. Overstriding, landing heavily on your heels, and excessive inward rolling of your feet create additional stress. These movement patterns force your shin muscles to work harder to control your leg motion.
Flat feet or high arches can alter your foot mechanics during running. These structural variations change how forces travel up your leg. Runners with these issues are more prone to developing shin splints.
Equipment Problems
Worn-out running shoes lose their ability to provide adequate support and cushioning. Old shoes cannot properly absorb the repeated impact forces of running. Most foot and ankle experts recommend replacing running shoes every 300-500 miles.
Inappropriate footwear for your foot type also increases injury risk. Runners with flat feet may need motion control shoes, while those with high arches might require more cushioned options.
Evidence-Based Prevention Strategies
Research shows that specific prevention strategies can significantly reduce shin splint risk in runners.
Smart Training Progression
Increase your weekly mileage by no more than 10% each week. This conservative approach allows your bones and muscles to adapt gradually. Sudden increases in training volume are the leading cause of overuse injuries in runners.
Incorporate rest days into your training schedule. Your body repairs and strengthens itself during recovery periods. Most recreational runners should take at least one complete rest day each week.
Cross-training activities like swimming, cycling, or elliptical training help maintain fitness while reducing impact stress. These activities allow you to build cardiovascular endurance without the repetitive pounding of running.
Surface Selection and Variety
Vary your running surfaces whenever possible. Soft surfaces like grass, dirt trails, or rubber tracks provide better shock absorption than concrete. However, extremely soft surfaces like sand can also stress out your lower legs.
Treadmill running can provide a softer alternative to outdoor pavement. Modern treadmills offer some cushioning, though the belt motion creates slightly different biomechanics than outdoor running.
Proper Footwear Selection
According to the Cleveland Clinic, your footwear plays a role in your risk of developing shin splints. Choose running shoes appropriate for your foot type and running style. Visit a specialty running store for a professional gait analysis and shoe fitting. Replace shoes regularly before they lose their protective qualities.
Consider rotating between two pairs of running shoes. This practice allows each pair to fully decompress between runs. Some evidence suggests that shoe rotation may reduce injury risk, though more research is needed.
Professional Shin Splint Treatment for Runners
Persistent or severe shin splints may require professional medical evaluation and treatment. Healthcare providers can rule out stress fractures and develop comprehensive treatment plans.
Medical Evaluation
Your doctor will perform a physical examination and review your training history. They may order imaging studies like X-rays or MRI scans to rule out stress fractures or other conditions.
Gait analysis by a sports medicine specialist or physical therapist can identify biomechanical problems contributing to your injury. This evaluation helps guide shin splint treatment for runners and prevention strategies.
Advanced Treatment Approaches
Advanced shin splint treatments for runners are:
Physical Therapy
Physical therapy is often beneficial for runners with recurrent shin splints. Therapists can address muscle imbalances, improve running form, and provide specific strengthening exercises.
Custom Orthotics for Foot Abnormalities
Custom orthotics may help some runners with foot structure abnormalities. These devices can correct excessive pronation or provide additional arch support. However, orthotics are not necessary for all runners with shin splints.
Surgical Intervention for Severe Cases
In rare cases, severe chronic shin splints may require surgical intervention. Surgery is typically reserved for cases that do not respond to conservative treatment after several months.
Treatment for Shin Splints in Runners in Maryland
If you experience persistent shin pain that interferes with your daily activities or running goals, consult the specialists here at The Centers for Advanced Orthopaedics: Maryland Orthopedic Specialists Division. Our experienced team specializes in sports medicine and provides comprehensive evaluations and treatments.
We understand the unique needs of runners and offer personalized treatment plans to get you back to the activities you love. Schedule your appointment today with us by calling (301) 515-0900 or using our appointment scheduler. We look forward to serving you!
