Shin Splints

Shin Splints or pain in the lower leg often affects beginner runners, doing too much too soon. Or it comes on when we suddenly change our training. The pain can disappear after you've warmed up but quickly returns when your workout is over.

Here we offer possible causes, symptoms, treatment and stretches.

Symptoms
Possible Causes
Treatment
Stretches


Symptoms

• Dull ache or sharp pain and tightness along your shinbone and lower leg (inner or outer areas).
• If you're unsure, it's wise to seek a professional diagnosis. You may need to rule out the possibility of a stress fracture as the pain can be similar.

• Sudden increase to your mileage, speed or hills.
• Overuse, too much mileage, speed or hills.
• Incorrect running technique, running too much on your toes.
• Over striding - when your foot lands heavily on your heel and out in front of your center of gravity.
• Not enough recovery between your hard workouts.
• Running downhill on hard surfaces e.g. asphalt or concrete.
• Excessive running on hard surfaces.
• Insufficient stretching of your shins.
• Muscle imbalance with weak shins and strong calves.
• Tight Achilles tendon and calves.
• Shoes that are worn out or don't provide enough support.
• Structural problems e.g. over pronation (rolling inwards) or over supination (rolling outwards).

Treatment of Shin Splints

• Rest is the best treatment. The pain will decrease when you stop running.
• Apply RICE (rest, ice, compression and elevation) immediately after running and as often as possible.
• Replace your old running shoes.
• Purchase shoes with more cushioning and support.
• Alter your running style to stop over striding and excessive heel strike.
• Stay away from speed and hills.
• Change your training from hard surfaces to softer, more giving terrain e.g. trails and grass.
• Avoid banked surfaces.
• Stretch and strengthen your shins.
• Stretch your calves and Achilles tendons.
• If you suspect foot problems see a podiatrist as you may need orthotics to correct pronation or supination.
• Seek professional advice if the pain persists after you've had time off and tried self treatment.

Top of Page

Extension and Flexion of the Feet

1. Sit on the floor with both of your legs together and extended in front of you. Keep your back straight.
2. Flex both your feet by bringing your toes towards your shins. Your legs remain flat on the ground.
3. You'll feel a stretch in your shins.
4. Hold for 10-30 seconds.
5. Now point your toes forward and hold for 10-30 seconds.
6. Repeat this sequence at least three times.

1. Find a door way or pole for support.
2. From a standing position with your feet just wider than your hips, squat down in front of the support with your feet flat and toes slightly pointed out. Your buttocks are close to the floor.
3. Now grab hold of the support while in the squat position and pull yourself towards the support.
4. You'll feel a stretch in your shins and lower legs.
   
5. Hold for 10-30 seconds.
6. Perform stretch 2-3 times.

Top of Page