SKnee splints can throw a wrench into your running plans. And it's just as disappointing if you're hoping to fully train for a race or clear your mind on a leisurely 5K.
When that familiar pain in your shins hits you the moment you step onto the pavement, it may be tempting to ignore it to save your run. But running with shin pain isn't the wisest idea.
Experts explain why running with shin pain can make it worse.
First things first: What are shin splints?
Before we get into why you shouldn't run because of shin pain, we need to understand what shin pain is.
Shin pain is officially known as medial tibial stress syndrome, which is caused by repetitive stress on the tissue that connects the tibia and muscle to the bone, says Dr. Miguel Cunha, a board-certified orthopedic surgeon and founder of Gotham Footcare in New York City. said.
Shin pain is a pain or aching sensation in the center of the shinbone, and this discomfort is usually brought on by running or exercising. Sarah Bair-Cross, ATC, a certified athletic trainer for Brooks Beasts, says that sometimes there may be mild swelling in the area, or the shin may feel tender to the touch.
Causes of shin splints
Shin pain is an overuse injury. Whether you are new to running, just starting out, or have been running for a while, shin pain can occur when the tissues around your shins are stressed. There are many reasons why this can happen, but Bair-Cross says some of the most common causes include:
- Running too much or too often compared to your recent training
- improper running form
- If you wear worn-out or unsupportive sneakers
- Anatomical problems (e.g. flat feet)
- Biomechanical weaknesses (e.g., poor ankle range of motion, medial knee collapse, improper launch, or gluteal weakness)
Can I run if I have shin pain?
Both Dr. Cunha and Byerkross say that running with shin pain is not a good idea.
“We do not recommend running with shin splints because they can make the condition worse and lead to other injuries, such as ligament sprains, tendon ruptures, and fractures,” says Dr. Cunha.
In the worst case scenario, more serious injuries may occur, including:
1. Stress Fracture
Stress fractures are small breaks in the bone caused by repetitive stress or overuse. Shin pain can cause repetitive stress on the shin bone, which can cause inflammation and weakening of the shin bone, making it more susceptible to fracture, says Dr. Cunha. According to the Cleveland Clinic, a stress fracture of the shin can take up to six to eight weeks to heal (depending on the severity).
2. Tendonitis and ligament sprains in other parts of the body
When you have shin pain, it is not uncommon to change the way you run to relieve the pain. This can cause other parts of the legs and feet to overcompensate, putting these areas at risk for overuse.
“This can lead to tendonitis in some muscles due to overuse,” says Dr. Cunha. Other muscles may also become weaker due to underuse, he adds. Plus, “overcompensation can cause imbalances that can lead to injuries like ligament sprains and can also put stress on joints like the knees or hips.”
3. Compartment syndrome
Running with shin splints can lead to chronic shin splints, which can make your symptoms worse than when you started, which also means longer recovery times.
Over time, in severe cases, it can lead to compartment syndrome. “Pressure builds up within the leg muscles, and the pain can become so severe that surgery may be necessary,” says Dr. Cunha. In case you’re wondering, this is called a fasciotomy, a surgical procedure that cuts through the tight tissue to relieve the pressure.
“Running with shin splints is not recommended as they can worsen the condition and lead to other injuries such as ligament sprains, tendon tears and fractures.” —Miguel Cunha, DPM
What to do when you have shin pain
If shin splints are bothering you, Dr. Cunha and Dr. Bair-Cross recommend the proven RICE method, which includes rest, ice, compression, and elevation.
Emphasize the “rest” part: “I recommend deloading at first and taking a few days to reset,” says Bair-Cross. This may take the form of taking a few days of complete rest or changing your exercise type to a less impactful one, such as cycling or swimming.
Bair-Cross also recommends looking at three areas: soft tissue elasticity (are the muscles around your shins tight?), joint mobility (do you lack range of motion in your ankles, knees, or hips?), and muscle activation (do you need them?) do. How to run recruitment?).
It's great if you can get help from an athletic trainer, physical therapist, chiropractor, or other medical professional, but if you're on your own, there are ways to do it.
First, grab the foam roller. “Make a few wide passes over the major muscle groups (calves, hamstrings, quads) and see if there’s any tight spots, and spend about 30 seconds there,” says Bair-Cross. This will loosen up the muscle tissue and bring blood flow to the area.
You can also incorporate a stretching routine after running or foam rolling.
To increase joint flexibility, Byercross recommends exercises to move your ankles, knees, and hips before running. Try ankle pumps for your feet, standing with your knees over your toes for your knees and ankles, and leg swings for your hips.
To activate your muscles, try warming up before you run, such as squats, side band walks, and calf raises.
According to 2022, injuries can occur before symptoms appear. Cureus When writing a report, it is important to prioritize rest, recovery, and warm-up.
How to Make Running Again Easier After Recovering from a Shin Splint Injury
Okay, you've taken some time to rest and recover, and your legs feel ready to log the miles. Okay, now you can switch to a run-walk progression every other day. Bair-Cross recommends starting with a three-minute walk, followed by a two-minute run, and repeating this two to three times. Then spend the next day resting or doing cross-training exercises.
Check in with yourself. If you feel sore on your first run, rest a little more or start with a shorter time. If you are pain free, you can slowly increase the load by no more than 10% per run. This can take the form of increasing the time you spend walking or running, or increasing the number of repetitions you perform. If at any point you start to feel pain again, try lowering to the level you were on your previous run or cross-training for a few more days between runs. says Bair-Cross.
The pain usually goes away when you stop running. However, if the pain becomes increasingly sharp or worse at rest, this is a sign that you should visit your doctor.
Conclusion: Should you wear shin splints when running?
Simple and straightforward. No, don't do that. Severe shin splints can lead to more serious injuries (and delay your next mileage). Take a break from running and focus on recovering before getting back on the road. You don't have to take your feet off completely. Feel free to switch to a lower-impact activity like biking or swimming. However, it's best to avoid running for at least a few days until the pain subsides.
You'll also want to determine the root cause of your shin pain, especially if it's recurring. Oftentimes, shin pain is caused by wearing old or unsupportive running shoes, and you may notice a decrease in pain with a simple change of shoes, says Bair-Cross. “It’s important to wear appropriate running shoes that provide adequate arch support and shock absorption to avoid stressing the tibia,” says Dr. Cunha.
It’s also a good idea to see an orthopedic surgeon who can evaluate gait problems that may be causing your shin pain. “An orthopedic surgeon can create custom orthotics for your shoes to provide optimal support and structural alignment for your foot, helping prevent injury and improve performance,” says Dr. Cunha.