Are you feeling pain during your workout on the front of your shin? If so, shin splints may be the culprit of your discomfort.
Shin splints are one of the most common injuries for female runners and athletes. It goes without saying, these can be very annoying. However, they are relatively easy to treat, and can be prevented by making a few minor tweaks to your run.
Below, we explain the most common causes, treatment, and prevention tips to help keep you out of the doctor’s office, and outside enjoying each and every workout.
What Are The Causes & Symptoms of Running Shin Splints?
Shin splints can be caused by many things. One of the most common causes for beginners is choosing
the wrong running shoe. Running in shoes that are worn down with no cushion, or little shock
absorption can result in many injuries, namely shin splints. This is why it is so important to understand exactly what is the perfect type of shoe for your body.
Another common cause is running on hard surfaces, such as concrete. The stress of impact on the body when running on hard surfaces can dramatically increase your chances of injury.
For our more seasoned runners, shin splints can be commonly caused by increasing your mileage too soon in your running program (Grab yours FREE!!).
Symptoms of shin splints include redness, pain, and/or swelling around your shinbone, which is the bone that connects your knee to your ankle.
How Can I Treat My Shin Splints?
As with most injuries the best treatment is rest. You need to give your body time to heal and avoid overuse. However, shin splints can be a mild injury, and you can sometimes get rid of the pain by simply stretching. Some of the most effective options for this type of injury are heel and calf stretches.
Another effective treatment for relieving shin splints applying ice to the injury. This will reduce swelling in the inflamed muscles and tendons. Also, taking an anti-inflammatory medication (like ibuprofen), should help with the swelling and discomfort.
If you try all of these remedies and are still suffering from shin splints, there’s one more thing you can try before seeking the help of a physician… a deep-tissue massage!
Since I have become a more active jogger, massages have become a guilty pleasure. A massage therapist can do work wonders on your tense, throbbing body, and it is considered a safe and all-natural treatment for shin splints.
You should always seek the advice of a physician or physical therapist if the problem persists for longer than a few days.
Best Ways To Prevent Shin Splints
There are several easy ways to prevent shin splints. The first thing is to ensure you are running in a pair of shoes that are in good condition and designed for your foot type. This is why we have carefully researched the top women’s athletic shoes from each brand– to help you get the perfect shoe for your unique body.
Shin splints may also be a side effect of moderate to severe overpronation, which causes stress on your knees and shins. This can be easily prevented by choosing a pair of the best running shoes for overpronation.
Also, stretching after a run can help prevent shin splints. I recommend calf and heel stretches, but you can find several other stretches that may work better for you in our helpful guide to the best stretches for female athletes.
Pounding out those miles on hard surfaces such as a concrete sidewalk can increase your chances of getting running shin splints. So, if you have an option, choose softer surfaces, such as grass or dirt trails. These surfaces act as nature’s shock absorption, and are easier on your entire body.
Finally, the best way to avoid shin splints is by stick to a training program that doesn’t increase your
mileage too quickly. As a rule of thumb, we recommend that you increase your distance no more than 10% from week to week.
We have many great free running training schedules that will help you avoid this common pitfall.
Are you experiencing a different type of pain during your jog or workout? If so, check out the following sections for more details…