Kick Shin Splints for Good

All the time people ask me about how I dealt with my shin splints. I got bad shin splints after training for my first half marathon, ran with them for my second half marathon and then took six months off running altogether. Now I run marathons and have no pain… so something’s up ;)

What are shin splints? Sports Injury Clinic says:

“The term shin splints is a name often given to any pain at the front of the lower leg. However, true shin splints symptoms occur at the front inside of the shin bone and can arise from a number of causes.

The most common cause is inflammation of the periostium of the tibia (sheath surrounding the bone). Traction forces on the periosteum from the muscles of the lower leg cause shin pain and inflammation. This has lead to the use of terms such as Medial Tibial Traction Periostitis.”

I’m going to share what helped me get over my shin splints and keep them away.

 

1. Zensah Compression Sleeves

  If I had $1 for every time I recommended Zensah compression sleeves, I’d have a small fortune! But I tell everyone about them because they keep me running pain free. I bought my sleeves when my shins were so bad it hurt to walk. I had a half marathon the next day. Too stubborn to drop out, I was willing to try anything. I wore the sleeves for the half and finished strong. Sure, my shins still hurt, but the sleeves allowed me to actually run when even walking was painful.

I’ve worn the sleeves for every run ever since.

 

2. Shin-Specific Exercises

If you promise not to laugh at my little video, check this out for two exercises that help me keep my calves strong.

3. Getting Professionally Fitted for Running Shoes

You might need more support or a different shoe altogether. The fitting is free. Contact your local running store. I’m now running with Brooks Trance 9’s. Insoles might be an option too.

 

4. R.I.C.E.

Rest Ice Compression Elevation

Rest when necessary. Sometimes you’ll need to take a week (or a few months) off from running.

Icing is so important. I ice after every run and sometimes more when necessary. Ice for 15-20 minutes at a time to reduce swelling and blood flow to your shins. Elevate your legs so your feet are above your heart if possible.

I hope that helps! If you have any more comments, leave them in the comments or email me!

Today Katy H. and I went for a trail run! It was a blast! We were talking and laughing the whole time. I kept saying I felt like a 5-year-old running and playing in the woods. Trail running is tough because one minute you’re dodging roots and the next you’re trying to navigate through soft sand. Tough but fun! What injuries have you dealt with? Would you add anything to my tips?