Dealing with Shin Splints

Whether running to simply stay in shape or training for marathons, an attack of the shin splints can be heart wrenching. Brought on by high impact exercise, particularly in those with a tendency to pronate their foot whilst running, severe pain can be felt on the shin, often accompanied by heavy, or strained calves. Runners faced with this pain and further demoralized by the lack of training should take extreme care to rest, until fully fixed before resuming their routine, or face worsening the problem further.

For those running to stay in shape, stopping altogether isn't usually a problem. However for those training for marathon's or other long distance races, the frustration felt by completely stopping can cause some to try and run through the pain, using ibuprofen gels and painkillers. Whilst this may be an option if the race in hand is only days away, these runners must be aware that their shin splints can be greatly worsened by this effect and so this solution should be avoided if at all possible. For those gearing up towards their marathon, with weeks or even months to spare, a complete stop in training is required, with the possibility of missing the race if the problem has not corrected itself. Most marathons have the option to defer because of injury and whilst individuals may loathe taking this route, it is sometimes required.

Shin splints can be aided to recover by the use of ice and plenty of rest. Ice packs and preferably an ice bath, will help reduce the inflammation of leg muscles concerned, and should be applied as often as possible. Plenty of rest should be taken both in the lack of running itself and other physical activities, aiding the body to heal as quickly as it can. Bear in mind the resources needed for the body to heal and take the necessary steps whether it be increasing sleep periods, or slight changes to diet in addition to mentally preparing for the lack of exercise.

Purely a bio mechanical problem, runners should also look at why the problem occurred. A condition resulting from the over exertion of leg muscles, care should be taken to rectify any pronation with correct shoes. A qualified running specialist can assess an individual's needs and suggest appropriate footwear and insoles, whilst tired and over used shoes should be replaced as needed. Talk to your supplier about shoe mileage, most will adequately do 350 - 500 before they wear out. Care should be taken when resuming training not to make up for lost mileage, building distance slowly, and implementing low impact exercise, such as swimming and cycling, between high impact running ones. Off-road running can also aid training as it is not as high impact as pavement and road running.

The most important thing for the runner suffering shin splints is rest. Whilst some run through minor pains it is not advised as it could deteriorate recovery time. Do everything in your power to not run, to treat the condition correctly, and to stay well rested. It is highly frustrating to gain a running injury, but with the correct approach training and racing can quickly return to normal.