Running is an incredible way to stay fit, boost your mood, make friends, and challenge your limits. However, it can also bring about some common injuries, one of the most frustrating being shin pain. If you’ve ever laced up your running shoes only to be sidelined by that nagging ache in your shins, you’re not alone. Let’s explore why your shins hurt when you run, how to prevent and treat shin splints, and provide tips for runners at all levels to keep their runs pain-free.

What Are Shin Splints?

Shin splints, or medial tibial stress syndrome, is a common issue for runners. They manifest as pain along the inner edge of the shinbone (tibia), often caused by inflammation of the muscles, tendons, and bone tissue around the tibia. Shin splints are usually the result of overuse, improper running form, or sudden changes in activity levels.

Symptoms of Shin Splints

• Dull, aching pain in the front part of the lower leg

• Pain that develops during exercise and can persist afterward

• Tenderness and soreness along the inner part of the shin

• Swelling in the lower leg (in some cases)

Why Do My Shins Hurt When I Run?

Several factors can contribute to shin pain, and understanding these can help you address and prevent the issue.

1. Overuse and Increased Activity

Sudden increases in running intensity, duration, or frequency can put extra stress on your shins. Your muscles and tendons need time to adapt to new levels of activity.

2. Improper Footwear

Wearing the wrong running shoes can lead to poor foot mechanics, which in turn can cause shin pain. Shoes that lack proper support or cushioning can exacerbate the issue.

3. Poor Running Form

Incorrect running form, such as overstriding or landing heavily on your heels, can increase the impact on your shins. Proper form helps distribute the impact forces more evenly.

4. Weak Muscles

Weakness in the calf muscles, ankles, and hips can contribute to shin splints. Strengthening these muscles helps support your lower legs and reduce strain on your shins.

5. Hard Running Surfaces

Running on hard surfaces, such as concrete, can increase the impact on your legs. Opting for softer surfaces, like grass or trails, can help reduce this impact.

Tips for New Runners

If you’re new to running, taking a cautious and measured approach is key to preventing shin pain and other injuries.

1. Start Slow

Don’t try to do too much too soon. Begin with short, manageable distances and gradually increase your mileage. Incorporate walking intervals to give your body time to adapt.

2. Invest in Proper Footwear

Visit a specialty running store to get fitted for the right running shoes. Proper footwear with adequate support and cushioning can make a significant difference.

3. Warm Up and Cool Down

Always start your run with a dynamic warm-up to prepare your muscles. After your run, cool down with static stretching to improve flexibility and reduce muscle tightness.

4. Listen to Your Body

Pay attention to how your body feels. If you experience pain, take a break and allow your body to recover. Ignoring pain can lead to more serious injuries.

5. Strengthen Supporting Muscles

Incorporate strength training exercises that target your calves, ankles, and hips. Stronger muscles provide better support and reduce the risk of shin splints.

Tips for Runners Running 2-3 Days a Week

For those running a few times a week, maintaining a balanced routine is essential to keep shin pain at bay.

1. Follow a Training Plan

Stick to a structured training plan that includes rest days and cross-training activities. This helps prevent overuse injuries and allows your body to recover.

2. Mix Up Your Terrain

Vary your running surfaces to reduce the impact on your legs. Incorporate trails, grass, and treadmill runs to give your shins a break from hard surfaces.

3. Focus on Form

Work on improving your running form. Avoid overstriding and ensure you’re landing with a slight bend in your knees to absorb the impact better.

4. Use Compression Gear

Compression socks or sleeves can help improve blood flow and reduce muscle vibration, potentially alleviating shin pain.

5. Cross-Train

Incorporate low-impact cross-training activities like swimming, cycling, or yoga into your routine. These activities help maintain fitness without putting additional stress on your shins.

Tips for runners running 3-5 days a week.

Runners often are chasing their persona best, making it crucial to adopt strategies that prevent shin pain and support long-term running health.

1. Periodize Your Training

Incorporate periodization into your training, cycling through phases of high intensity, recovery, and base building. This helps prevent overuse injuries and promotes overall fitness.

2. Use Orthotics

Consider custom orthotics if you have specific foot mechanics issues. These can provide additional support and correct imbalances that may contribute to shin pain.

3. Stay Hydrated and Fuel Properly

Hydration and nutrition play a crucial role in muscle function and recovery. Ensure you’re drinking enough water and consuming a balanced diet to support and fuel your running. Staying out of low energy availability is crucial.

4. Incorporate Plyometrics

Plyometric exercises, such as jump squats and box jumps, can improve muscle strength and elasticity, helping your legs handle the impact of running better.

5. Regularly Replace Your Shoes

Track the mileage on your running shoes and replace them every 300-500 miles. Worn-out shoes lose their cushioning and support, increasing the risk of shin splints.

Tips for High Mileage Runners

High-mileage runners face unique challenges, and taking care of your body becomes even more critical to prevent shin pain.

1. Monitor Your Volume

Keep a close eye on your weekly mileage and avoid sudden increases. Gradual progression is key to preventing overuse injuries.

2. Incorporate Recovery Runs

Not every run should be high-intensity. Include plenty of aerobic, recovery runs in your training schedule to give your muscles a chance to recover.

3. Focus on Recovery

Invest in tools and practices that promote recovery, such as foam rolling, massage, and proper sleep. Recovery is just as important as training.

4. Implement Strength Training

Maintain a consistent strength training routine that targets all major muscle groups. Strong muscles help support your joints and absorb the impact of high-mileage running.

5. Consider Professional Guidance

Work with a running coach or physical therapist to tailor your training plan to your needs. Professional guidance can help you optimize your training and prevent injuries.

Treatment and Prevention of Shin Splints

If you’re already experiencing shin pain, there are steps you can take to treat and prevent further issues.

1. Rest and Ice

Rest is crucial to allow your body to heal. Ice the affected area for 15-20 minutes several times a day to reduce inflammation and pain. Voodoo bands and exercises are great resources for runners experiencing shin pain.

2. Stretching and Foam Rolling

Incorporate gentle stretching and foam rolling to improve flexibility and reduce muscle tightness. Focus on the calves, shins, and surrounding muscles.

3. Physical Therapy

Consult a physical therapist for personalized treatment and exercises to address underlying issues contributing to shin splints. They can provide targeted interventions to speed up recovery.

4. Gradual Return to Running

When resuming running, start with low-impact activities and gradually reintroduce running. Follow a structured plan to prevent re-injury.

5. Evaluate Your Running Shoes

Ensure your running shoes are appropriate for your foot type and running style. Replace them regularly to maintain proper support and cushioning.

Moving forward pain free

Shin pain can be a frustrating setback for runners, but with the right approach, it’s possible to prevent and manage it effectively. By understanding the causes of shin splints and implementing strategies tailored to your running level, you can keep your runs pain-free and enjoyable.

At Badass Lady Gang, we’re here to support you on your running journey. Whether you’re a beginner or an experienced runner, our training experiences, training team, and running plans are designed to help you achieve your goals and run strong. Remember, running is a journey, and with the right tools and knowledge, you can overcome any obstacle that comes your way. Lace up those shoes, hit the pavement, and keep moving forward—shin pain free!

For more tips, training plans, and community support, come train with us at Badass Lady Gang. Let’s run strong together.