Do All Runners Get Shin Splints? Repair Injuries & Prevent Future Pain

A Runner’s Guide To Shin Splints

Going the extra mile may eventually take a toll on the shin bone. Pain and inflammation can be warning signs of shin splints, a common injury among runners, due to overuse, improper training, and poor footwear. Shin splints can sideline even the most dedicated athlete. With proper care and attention, athletes can repair the damage and prevent future pain.

Do all runners get shin splints?

Some runners may never experience shin splints, while others may be more prone to this injury. Factors that can increase the risk of developing shin splints include overuse, poor running form, running on hard surfaces, and wearing improper footwear. Overuse can lead to inflammation of the muscles, tendons, and tissues in the lower leg. Running on hard surfaces, such as concrete or asphalt, can put extra stress on the lower leg. Even if a runner does experience shin splints, proper care can help runners recover and prevent future pain.

Preventing splints

Wearing shoes that fit correctly and provide adequate support is essential. Consider getting fitted shoes at a specialty running store. An improved running form that includes landing softly on the feet, shortening strides, or increasing cadence can reduce the impact on the lower legs. Mix up the training routine to include different workouts, such as speed work, hill repeats, and cross-training. Don’t increase mileage by more than 10% each week.

Treating shin pain

If shin splints occur, stop running or engaging in other high-impact activities that could worsen the injury. Apply ice to the affected area for 15-20 minutes, several times daily, to reduce inflammation and pain. Consider using compression socks or sleeves to reduce swelling and improve circulation in the area. Gently stretch the muscles in the lower leg to help speed up the recovery process. Consider seeing a physical therapist (PT) or sports medicine doctor for guidance on specific stretches to perform. Over-the-counter (OTC) pain relievers, such as nonsteroidal anti-inflammatory drugs (NSAIDs), can help alleviate pain and reduce inflammation.

Overcoming shin splints

As a runner, there’s nothing quite like the feeling of going further and faster. When shin splints strike, the injury can be a frustrating setback. By taking steps to prevent this common injury and treating shin splints with care and attention, runners can continue to pursue a passion for going the distance. Whether a beginner or a seasoned athlete, every runner should listen to the body. With dedication and perseverance, runners can overcome any obstacle.