Say goodbye to shin splints: Tips for pain-free running
If every run ends with a burning ache along the front of your lower legs, you may be dealing with shin splints. This overuse injury accounts for about 17% of all running-related issues seen in sports medicine clinics across the U.S.
“Shin splints start as a warning, not a season-ending injury,” says Dr. Alec Wilhelmi, a family medicine and sports medicine physician at Aurora Health Care. “If you catch them early, most people can fix the problem without missing more than a few workouts.”
The hallmark sign of a shin splint is a dull, throbbing pain along the inner edge of the shin bone that flares during activity and calms down with rest. The cause is blamed on three main culprits – sudden spikes in training volume, repeated impact on hard surfaces, and worn-out or shoes that don’t fit correctly.
How to prevent shin splints:
Build mileage the smart way
Your bones and muscles that support your lower leg adapt best to gradual stress. Dr. Wilhelmi urges runners to never add more than a 10% increase in distance or intensity week to week.
“Your cardiovascular system may feel ready for a leap, but your shins could need more patience,” he adds. “Adding low-impact workouts, such as cycling or swimming, to your routine keeps fitness high while giving the tibia time to remodel and grow stronger.”
Wear the right shoes
Shoes lose cushioning after about 300 to 500 miles. Replace them sooner if you notice uneven wear or a “flat” midsole. If you have flat feet or high arches, consider arch supports or motion-control shoes to spread force more evenly across the leg.
Whenever possible, move runs to softer terrain, such as grass, cinder tracks and padded indoor tracks. These surfaces reduce impact compared to asphalt or concrete. When hard pavement is unavoidable, shorten your stride slightly to decrease pounding on the lower leg.
Start from the ground up
Tight calves and weak hip stabilizers can also be problematic because they shift extra load onto the lower leg. Add five minutes of dynamic warm-ups — leg swings, lunges and high knees — before running, and finish with static stretches for the calves and Achilles’ heel.
Listen to your pain
Mild discomfort that fades during a run is common as tissues adapt, but pain that worsens or lingers afterward signals the need for rest, ice and possibly medical evaluation.
If you are limping or reaching for ibuprofen daily, it’s time to see a doctor. Early assessment can rule out stress fractures and keep your fitness and weight loss goals on track.
Do you have hip or knee pain instead? Take a free online quiz.
