Is Running With Shin Splints Possible?

Running with shin splints can be a difficult thing to imagine since the nagging pain it gives is so annoying that it leads you to change the training regime altogether. The beginners’ enthusiasm lands them into the wrong zone of injuries as they increase the volume, frequency, and intensity all at the same time. Many other reasons can cause shin splints and can be made well with many remedies.

We are going to explore it all for you if you are wondering how to run with shin splints and if it would be a good decision.

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Know about shin splints

‘Shin splints’ is the name given to the pain that you feel at the front portion of the lower leg which is the shin bone. It is also understood as the injury of the lower leg muscles caused due to overuse leading to small tears. The bone tissues, tendons, and muscles around the shin area get inflamed and cause pain thereby.

Clinics also call this condition with the name of medial tibial stress syndrome. This is, however, the worst version of shin splints where the bone and its tissues get injured.

This is a cumulative disorder resulting due to constant stress and pounding on the joints, bones, and muscles of the lower leg. The lower leg from the ankle to knee feels a nagging pain during or after exercising and when pressure is put on the area.

People at risk of shin splints

Beginners, athletes, or anybody who engages in high-intensity physical activities that are largely based on feet and leg movements are most prone to shin splints. It’s a combination of a lot of factors that make you susceptible to shin risk and let us point out some factors if you think can you run with shin splints -

Wearing improper footwear like a misfit or torn shoes for the workouts activities
Anatomical abnormalities like flat foot syndrome, overpronation
Low flexibility
Wrong training techniques
Weak muscles of the buttocks and thighs
Running downhill
Running on rough surfaces or terrains
Running on slanted surfaces
Playing sports that have rapid transition phases like soccer and others
General low fitness

Causes of running shin splints

The shin splints are one of the very notorious injuries which make running almost impossible. There is no single reason that can be blamed for it.

Muscle strains are one of the basic reasons where short and weak muscles get their soft tissue injured. The tibialis posterior and anterior are the worst sufferers as they tend to break down when the athletes increase their mileage.
Some other tibial injuries can be the cause for the shin pain like- Tendinopathy which is a tendon disease and Periosteal remodeling that means bone regeneration and growth.
Repetitive stress over the shinbone and other connective tissues leads them to fractures. It happens when the muscles can’t take the stress and transfer it to the bones.
A faulty training plan can also cause such conditions. Any sudden rise in the volume, intensity, or frequency of training overstresses the tibia causing it to pain. Lack of required rest and recovery is also a major cause.
The inappropriate running technique that involves over-striding and slow cadence also add up to the stress that is felt primarily by the knees and the shin, making them prone to injury.
Hip instability can also be blamed for shin splints as weak or restricted glute muscles fail to provide the required stability and strength for the running movements.
Wrong footwear causes a breakdown of the entire foot biomechanics.
Exertional Compartment Syndrome can also be a cause that affects any lower leg part. The shin gets tightened and the pain is worst during exercising.

Symptoms of running with shin splints

These events will help you know if the pain in your leg is due to shin splints-

Pain during exercising
Pain in the area surrounding the shinbone
Paining muscles
Faint pain in the frontal portion of the lower leg or inner portion too
Inner portion of the lower leg feels tender or sore
Lower leg swollen
Feet feel numb and weak
Pressing the inflamed area gives pain
Severe pain during the start of running that fades away later as the muscles warm and loosen up
Pain fades away after rest

The pain that doesn’t subside at all points towards severe shin splints or stress fracture in the shin bone.

Prevention measures

We are going to give you some preventive measures that you can undertake to either stop them from happening or re-surfacing:

Change the shoes that you wear. Get new footwear that matches your gait and arch.
You can also try insoles for shock absorption.
Follow the 10 percent rule for increasing the running mileage to remain gradual.
Increase your Vitamin D and Calcium intake as this boosts the muscle strength. Try adding natural health foods like yogurt and milk to your diet.
A proper warm-up and stretching helps a lot in relieving the stress and tight muscles.
Cross training workouts are good as they put less pressure on the shins. Try aerobic exercises like biking or swimming.
Decrease the length of the run strides and increase the cadence simultaneously to make your striding technique better. This lessens the stress that is felt on the knees, shins, and feet.
Never run when you are feeling any pain or discomfort.
Do not do over-stretching and be gradual with changing the moves.
Choose softer surfaces for your runs like dirt or grass trails to prevent unnecessary pressure impact on the bones, joints, and muscles.
Rest days are imperative if you want to let your body recover nicely and be more efficient in your performance efforts.
You must land on your mid-foot and never on the heels to prevent shin stressing. Never do toe running and heel striking. Practice barefoot running as well as running drills like skipping, butt kicks, high knees, side shuffles, or running backward.
You can try strengthening workouts that make your core and hips strong for better body mechanics and footstrikes. This will improve your running strength too. Exercises like toe raises or heel raises can be tried for a good stretch post running (Watch this video).

Treatment

Shin splints cause utter discomfort and tingling sensations. To ease the pain, you can try several things and we will begin by telling you some home treatment solutions before you try to decide can I run with shin splints.

Resting is primary for curing the pain and thus you must put aside all the workout activities for the required time. The activities that you can continue with must be low-impact like walking, exercising with elliptical equipments, swimming, stationary cycling, etc. However, don’t over-rest and creep into your previous routine slowly upon recovery.
Put an ice pack over the shins for 3-8 times in a day for 15-20 minutes. This lessens the swelling and pain too. You can massage with cold compresses over the painful area.
You can use equipments like foam roller, compression sleeves, or elastic compression bandages for pressure therapy and massaging the shin area.
Try elevation where you keep the legs on an elevated surface while lying down or sitting. The key is to keep the legs higher than the heart level to re-direct the blood flow.
For the drugs, you can take several pain relievers and anti-inflammatories like ibuprofen, acetaminophen, and naproxen, etc. that are available easily.

Now if these things are not helping your pain, then you must try other clinical treatments that will be suggested by your doctor. Some of them would be:

Physical therapy is a very good method for treating shin splints. You might be recommended specific exercises for getting any muscular abnormality right. More advanced physical treatments may include medicated ultrasounds, pulsed ultrasound, cold therapy, or soft tissue massages.
There are shock wave therapies that are suggested for chronic cases and they treat the issue faster.
Fascia manipulation is another treatment that has been incorporated into the treatment domain.
There have been uses made of acupuncture therapy and injections for treating the running shin splints.
Surgery is the last resort when the problem gets beyond acute. Surgical treatments like fasciotomy and cauterizing a tibia ridge have been done with shin patients. These are aimed at relieving the pain.

Exercises for running with shin splints

As it’s been already established, several exercises can help you to get relief from the shin pain and also prevent it from returning in the future. These exercises focus on the activation of the core, hips, and leg muscles. You only need to dedicate 15 minutes for these.

Low lunging ankle stretching

Begin with lunging posture of right foot at the front and left knee backward. Keep the right heel flattened as you draw the right knee to the front and do this till you feel a stretch in the right calf. Hold for a minute and repeat with the other side.

Forearm planks

Start with a forearm plank position. Keep the forearms firm on the surface and draw the elbows harshly towards the heels till you feel the tension in the body. Hold for 45 sec and do two more reps.

Calf raises

Controlling the body, lift the heels to the maximum extent, and then bring them down. Do 25 reps and three sets.

Single leg balancing

Stand straight and firm while you draw the right knee towards the chest. Upon balancing right, hold till you feel fatigued in the left foot bottom.

Toe raises

Stand straight at any edge with toes hanging out of the ledge. Balance at any wall and extend the toes as far as you can while keeping only the heels on the edge. Pull the right foot toes up towards the shins to max limit and hold for few seconds.

Release slow and do the same with the other side. Do 12 reps and 2-3 sets.

Strengthening stretches

Stretching gives nice pain relief and is important both as prevention and cure. Let’s see some such exercises you can try.

With an exercise band

Tie one end to any heavy object and then loop the other to your foot end. Move this foot up-down and also side-side away from the resistance of the band. This activates various muscle groups.

Tibialis muscle stretch (anterior)

Sit on the feet with toes pointed inwards and hands-on the front over the floor. Lean forwards and then raise the body while resting on the toes. Hold for 15-30 seconds.

Heel walking

Stand straight and then lift your foot front while the heels stay firm on the floor. Hold till its comfortable and then slowly come back to normal position.

Foot step hold

As the name suggests, you have to take a stride and then hold the front step in the few cms above the floor. Slowly return to normal. Do 10 reps and three sets.

Time to call the doctor

If the home remedies or exercising doesn’t give any positive results, then you must take medical help. The emergence or persistence of several conditions can be the alarm for you to visit a medical expert like-

Severe shin pain post any accident or fall
Hot sensations over the shin and red patches
Visible swelling on the shin that is worsening
Pain even during the rest and after common treatment
Unsure if the pain is due to shin splints

Some medical conditions that are similar to shin splints might also occur and only medical diagnosis can help you to know them-

Low blood flow in legs
Muscle hernia
Nerve issue
Tendinitis
Blood clotting due to exertion
Stress fractures

Deciding about running with shin splints

If you ask us that can I run with shin splint, we would say a straight NO. It is because this will only worsen the damage and you will have to undergo more severe pain. The worst that can follow is a stress fracture or other conditions as we described above.

The injury is prolonged if it doesn’t get enough time to recover and can prove detrimental to your sports career at last. There is no exact time for recovery and depends upon the cause of injury and individual body processes.

If you really want to run though, first wrap the affected area with a KT tape or Ace bandage (watch this video). Take all the necessary precautions. Look for these healing signs first in the affected leg-

Return of flexibility
Can jump, sprint, and jog without pain
Hard spots are no more painful
Return of strength

Once you have recovered, it is always wise to return slowly. Self-check your shin if it’s still tender and do hopping to know if it would be right for you to run. Be considerate of your goals, medical history, injury experience, body condition, and the running volume.

Conclusion

That was all! We hope that the information we provided will help you with a better diagnosis of the cause and treatment for shin splints. This way you will make a wiser decision if running with shin splints is going to work for you or not.

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