Happy August 2nd! Today I am going to talk about this terrible, painful, agonizing, and yet annoying feeling you get in your shins often during a run, and it is called "Shin splints".  I know many of you have had this once or twice before and some of you may get them continuously, nonetheless, we can all agree they hurt and suck. I for one have only had shin splints possibly once and that was in like 10th grade of high school.  I did track, and I got mine from running of course but I also did some field events (long and high jump) and when I had finished my long jump event, I realize my shins had hurt during that too, and it was very painful and annoying. I since then didn't get shin splints, but I noticed that when I haven't run in awhile (like weeks or months), sometimes starting off, I will get this slight pain in my shins, but it normally wears off after running for so long.  The reason I wanted to speak on this specific injury is because many people can relate and I feel as though some may not be aware they have shin splints and want an understanding (I am NOT a Dr. so still, you should see a professional if pain begins and it is unknown to you). I am a fitness and health blogger, and with being in this profession, I still have to recognize some things, especially if I will be dealing with clients who get shin splints often, this is important to know.  I am hoping many of you who have shin splints, have an opportunity to find ways to manage it and keep yourself from further injury.  If any of you can relate and have information you would like to add to my blog post, feel free to share, if there is anybody who has their own kind of "remedy" and want to post some helpful tips, please share as well, as I love hearing from all of you.

 

Causes:

 

  1. Over-pronation 
  2. Irritated and swollen muscles from overuse
  3. Inadequate stretching
  4. Stress fractures
  5. worn shoes
  6. "Flat feet"
  7. excessive stress places on one leg
  8. Weakness in stabilizing muscles of the hips or core
  9. Amping up your workout intensity or changing the surface you run on

Treatments: 

  1. Rest your body - giving it time to heal properly
  2. Ice your shin to reduce inflammation
  3. decrease training intensity may be necessary
  4. Take anti-inflammatory pain killers
  5. depending whether your shin splints are medial or anterior (stretch the achilles if medial and calves if anterior)
  6. Use orthotics for your shoes (shoe inserts)
  7. If you choose to continue running, wrap your leg before you go out
  8. Do range of motion exercises - if recommended by the Dr.
  9. Consider Cross training so that your shin can heal properly
  10. Use a neoprene sleeve
  11. Make sure to wear the correct running shoes
  12. May need physical therapy
  13. Avoid hills and excessively hard surfaces
  14. When running on a track, switch directions and same if you run on road

 

Depending on how serious your shin splints are, you want to see a Dr and he may ask that you quit running or reduce your training in order for them to heal properly.. I know someone who had to quit running all together because of his shin splints.  It isn't fun but it something we all need to be aware of as we take this journey on being healthy and fit! hope this was helpful to everyone, I wanted to share a link to all my runners who want more information on shin splints, you may already use this site but it will be helpful for the some of you who are interested in running: http://www.runnersworld.com/tag/shin-splints, some of my information came from this site and others of it came from what I already from researching! Thank you for reading!

 

Your fitness blogger,

Shay-lon xoxo

Published by Shay-Lon Moss