In this article, we share our top tips for reducing shin pain while running and preventing those pesky shin splints from returning once you've recovered!
There are two main types of shin splints people get, and each has a different cause:
Medial shin splints develop when the inner part of the shin bone and the muscles that attach to it are overworked. Typical running form errors reported in the research that may lead to this include:
One of the leading causes of anterior shin splints is overworking the front shin muscles while you run. Overstriding is often the culprit here — it causes you to pull your toes up higher (dorsiflexion) before planting your heel in front of you, which works the front shin muscles harder.
You can use the Ochy app to assess your running form and see what factors may apply to you.
It's important to get your shin pain diagnosed by a medical professional to ensure your diagnosis is correct and you don't have a more serious injury, e.g., a stress fracture.
Add one or two strength training sessions into your training week. Take a holistic approach and include exercises that strengthen your ankles, knees, hips, and core.
Not sure where to start? Take a look at the Strength and Mobility plan in the Exakt Health app. The app tailors the workouts to your current training level and suggests the best training frequency in relation to your running schedule. Save up to 40% on 3 and 6-month subscriptions with Discount Code: OCHY
If your body is used to moving in a certain way (e.g., legs turning in when you run), simply strengthening the muscles that control those areas may not be enough. You have to teach yourself a new "normal" movement pattern.
Time-saving tip — You don't have to add specific exercises (like balancing) to develop good movement patterns. You can keep your workouts short by simply focusing on good form during your regular strength training — ensuring your knees stay aligned when you squat or don't roll your ankle in when doing single leg work.
The research shows that good strength and control achieved through exercises do not always automatically lead to better running form.
You usually have to unlearn the old bad habits and teach yourself new ones. When you first try to change your running form, it will likely feel strange and require a lot of effort. So, it is best to aim for small improvements rather than perfection.
Not sure what your running form looks like? You can easily assess your form using the Ochy app.
Rehab exercises can't fully prepare your shins for the forces of running. This is why it's important to ease back into training slowly. One of the best ways to do this is by alternating short running and walking intervals.
To see how this works, look at the return-to-running program in the Shin Splints Rehab Plan of the Exakt Health app. The short run intervals also provide an excellent opportunity to practice your new running form. You can save up to 40% on 3 and 6-month subscriptions with Discount Code: OCHY
It's usually best to take a break from running and let your shins recover first. Interrupting training can be frustrating, but a short rest period can lead to a quicker recovery and minimize the risk of it becoming a drawn-out injury.
However, you may not have to rest completely. Some people find that they can continue doing some running by reducing how far they run, how often they run, or improving their running form. Others find that, although they can't run, they can keep fit through cross-training.
The rehab plan in the Exakt Health app includes advice on how to use pain to safely guide your rehab and what exercise option might be best for your specific case.
Barton, C. J., et al. (2016). "Running retraining to treat lower limb injuries: a mixed-methods study of current evidence synthesised with expert opinion." British Journal of Sports Medicine 50(9): 513-526.
Esculier, J.-F., et al. (2018). "Is combining gait retraining or an exercise programme with education better than education alone in treating runners with patellofemoral pain? A randomised clinical trial." British Journal of Sports Medicine 52(10): 659-666.
Until a little while ago, whenever I saw an athlete running with a heel strike, I couldn't help but call out to him and encourage him to change the way he puts his foot on the ground. But in the end, is this really necessary for every runner?
Need to strengthen but don't want to lock yourself in a gym? We understand you! And that's why I've concocted 10 possible exercises to do at home without weight training equipment. These exercises will allow you to work on the specific movements of the runner based on body mechanics, posture, coordination and proprioception.
If you can't take three strides without pain along your shin, if you can't put pressure on it, or if there is a burning sensation and pain when you lift your foot to the sky, you are probably suffering from what is called shin splints.
Running is fun! But often we can encounter small problems such as pain, injuries, not progressing as wanted.... This can be due to a variety of factors including eating and drinking before running, poor warm-up and stretching, unsuitable clothing.
