Running Pain: Running - Shin Pain and Its Causes

I see a lot of people who do a lot of running and shin pain is one of their major complaints and running shin splints can cause them considerable discomfort and trouble.

My problems come when I have to tell them that the best cure for shin splints is rest. Their faces blanch, and they act as if I've told them to stand on their heads in a bath of treacle. "Stop running? You must be joking! I can't possibly...I've got a 10k race in 6 months, and I have to be fit."

At this point, I explain, that if they ignore my advice, they'll be fit for nothing.

There are several causes of shin splints:

Incorrect shoes. Footwear for running should be fitted at a specialist shop and replaced regularly.
Some people simply are not built for distance running; most successful runners are ectomorphs, which means they are naturally lean and light-boned. Being ultra-fit will not help you if you are built like a Chieftain tank.
Doing too much high-impact exercise, or increasing your training program drastically within a short time.
Having tight leg muscles.
Bad running posture, which causes muscle imbalances.

A shin splint is caused when the muscle on the front of the lower leg gets tight and strained. Inflammation results, and this pulls on the thin skin that covers the shin bone - hence the aching soreness that shin splints bring. Rest from the activity that caused the splint is really the only cure; along with ice to reduce the inflammation. After 4 days or so, massage can be helpful to loosen the muscle, and sometimes I apply heat at this stage. I also teach my client to stretch; flexible muscles are far less prone to injury than short tight ones.

Many people think stretching is a waste of exercise time. I think the exact opposite! You wouldn't believe the difference regular stretching makes to muscles. I'm talking about proper stretching here, not just the kind you do in bed. If you are a gym member you should be taught the right stretches, which should be done after every single exercise session, run or swim.

Once you have had shin splints, you are likely to get them again, so it is a good idea to look at your training program and change things - it is well worth having a session with a fitness professional and asking for their guidance. Here are a few suggestions:

Vary your cardio sessions and don't always run. Try rowing, walking up an incline or cycling instead for some of them.
Always warm up for a run by walking for 5 - 10 minutes first, especially if you are new to it.
Never stretch cold - you'll pull something.
Add some strength training sessions to boost your leg muscles.
Ice your shins after a run, whether sore or not.
Make sure you have enough rest days to allow your body to recover.
Replace your shoes regularly and always check for signs of uneven wear
Go to a Pilates class once a week to build core stability and correct imbalances.

Happy Running!

My name is Carol J Bartram. I am a Sports Therapist and a Personal Trainer and I understand the misery and frustration of shin splints because I have suffered from them in the past. There is nothing worse than just getting into your running stride and then starting to feel that stomach-churning ache in your shins that gets worse with every yard you travel.
But what if I told you there was hope for your aching shins? Advice, exercises and stretches to banish the discomfort of shin splints - for good? Ideas on what treatments to have, and training suggestions so that you can maintain your hard-won fitness in spite of the shin splints, whether you are in training for a marathon or running to lose some weight and tone up. This advice works for everyone!

So if you want help with the recurring misery of shin splints - if you want to get on with your workouts and training without the constant interruptions caused by leg pain - click on this link and start your Shin Splint Treatment today!

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