How to Beat Shin Splints in 2023
Are you a casual runner experiencing painful shin splints? Or maybe just a normal person who can’t figure out why their leg hurts?
Do you dread the thought of putting on your running shoes because you know the pain that awaits?
You're not alone.
Shin splints are a common issue for both new and seasoned runners.
Fortunately, there are effective ways to prevent and treat this nagging problem, allowing you to enjoy your favorite pastime without discomfort.
Understanding Shin Splints
Shin splints are medically known as medial tibial stress syndrome, are characterized by pain along the inner edge of the shinbone (tibia). This condition often results from repetitive stress on the shinbone and the connective tissues that attach muscles to the bone. In many cases, shin splints develop when runners increase their training volume or intensity too quickly, causing excessive stress on the lower leg muscles.
Some common risk factors for shin splints include:
Overpronation (excessive inward rolling of the foot during a foot strike)
Running on hard or uneven surfaces
Wearing worn-out or improper footwear
Weak core, hip, and lower leg muscles
Strengthening the Tibialis Anterior to Beat Shin Splints
One of the keys to beating shin splints is strengthening the tibialis anterior muscle. This muscle runs along the front of the shin and plays a crucial role in stabilizing the lower leg during running. When the tibialis anterior is weak, it can contribute to the development of shin splints.
One effective exercise to target this muscle is the wall sit calf raise. Here's how to perform this exercise:
Stand with your back against a wall and your feet about hip-width apart.
Slide down the wall until your knees are bent at a 90-degree angle, as if you're sitting in an invisible chair.
Press your heels into the floor and lift your toes toward your shins. You should feel your tibialis anterior muscles engage.
Hold the position for a few seconds, then slowly lower your toes back to the floor.
Repeat for 10-15 reps, working up to 3 sets.
By consistently incorporating the wall sit calf raise into your exercise routine, you can help strengthen the tibialis anterior and reduce your risk of developing shin splints.
Additional Tips for Preventing and Treating Shin Splints
In addition to strengthening the tibialis anterior, there are several other strategies that can help you beat shin splints:
Gradually increase your running volume and intensity: A study published in the Journal of Orthopaedic & Sports Physical Therapy found that runners who increased their training load too rapidly were more likely to develop shin splints (1). Aim to increase your weekly mileage by no more than 10% to reduce your risk.
Wear proper footwear: Choose running shoes that provide adequate support and cushioning for your foot type. Replace your shoes every 300-500 miles, as worn-out shoes can contribute to shin splints.
Include cross-training activities: Incorporating low-impact activities like swimming, cycling, and yoga can help improve overall strength and flexibility, reducing the risk of injury.
Improve your running form: Focus on maintaining a short, quick stride and landing on the midfoot or forefoot rather than the heel. This can help reduce the impact on your shins.
Warm-up and cool-down properly: Begin each run with a 5-10 minute warm-up, including dynamic stretches and light aerobic activity. After your run, spend 5-10 minutes cooling down and performing static stretches to help prevent injury.
Foam rolling and massage: Regularly using a foam roller or getting massages can help release tight muscles and improve blood flow to the affected area, speeding up recovery and reducing the risk of shin splints.
Rest and ice: If you're already experiencing shin splints, take some time off from running to allow your body to heal. Apply ice to the affected area for 15-20 minutes at a time, several times a day to help reduce inflammation and pain.
Shin splints can be a frustrating and painful issue for casual runners, but with the right approach, you can overcome this common ailment. By strengthening the tibialis anterior through exercises like the wall sit calf raise, gradually increasing your training load, wearing proper footwear, and following the additional tips outlined in this post, you'll be well on your way to beating shin splints and enjoying pain-free running once again.
Remember, it's essential to listen to your body and consult with a healthcare professional if you're concerned about any persistent pain or discomfort. With patience, consistency, and smart training, you can conquer shin splints and get back to hitting the pavement with confidence.