How To Run With Shin Splints
Tips For Running With Shin Splints
Are you suffering from medial tibial stress syndrome? You most likely know the more common name for this condition and that is shin splints. In simple terms, shin splints refer to any pain in the area below the knee along the tibia or shin bone.
Shin splints are a common ailment among runners and those who have recently engaged in strenuous exercise. The pain is the result of stress or over-exertion of the tendons, muscles, and bone. It is not a serious condition and the pain can usually be alleviated with rest or following an easier exercise schedule for a week or two. But if you are a runner and don’t want to stop, here are a few things you can do and keep running even with shin splints.
1. Wrap It Up
If you can’t bear the thought of missing out on your daily run, but find it uncomfortable with shin splints, tape up the affected limb with kinesiology tape. This remarkable tape works by relaxing the muscles, relieving the pressure and improving circulation. The tape is easy to put on and will support the muscles while you run.
2. Ice After Running
It is possible to run even when you are experiencing the pain of shin splints but to minimize the pain and inflammation, ice your shins after your run. The ice will relieve the inflammation and soothe the pain. Keep an ice pack ready in the freezer so you can apply it to your shins as soon as you return home.
3. Grab An Exercise Band
One of the causes of shin splint pain is the tightness of the muscles surrounding your tibia. You can help minimize the pain and shorten the length of it with an exercise band. Use the band to stretch your knees and ankles. This will, in turn, stretch out the tightness in your shins as well.
There are several stretching exercises you can do with a band that will work on your shin splints so experiment with a few of them and see what works.
4. Invest In Good Quality Running Shoes
One of the most common culprits of that results in shin splints is running in the wrong shoes. If you are a regular runner, make sure you have good quality running shoes that will cradle and support your feet as you run and make sure the sole has been designed to take the impact of your feet hitting the hard surfaces you are running on. You can even get specially designed running shoes for shin splints. You can put on any old cheap pair of shorts or running pants, but don’t skimp on the running shoes.
5. Stretch Before And After You Run
The best way to run with shin splints is to try and avoid them. If you are a regular runner and frequently suffer from shin splints, stretching your Achilles tendons and calves before your run can help alleviate the pain. Regular stretching before a run can help avoid shin splints altogether so don’t forget to stretch.
6. Stay Flat For A While
When you are suffering from shin splints, you can still run, but that doesn’t mean you should overexert yourself. This is not the time to run up that steep hill or run up a massive flight of stairs. Enjoy your run, but keep to the flat areas for a while. The last thing you need is to add extra strain to your legs. The hills and stairs aren’t going anywhere so you can rise to that challenge at a later date.
7. Try A Different Type Of Exercise
It is fine to run with shin splints as long as the pain is not too severe. If you find it too painful to run, try a few different workouts until the pain subsides. You can go to the gym and use some of the equipment there or you can join a CrossFit lesson or two. Yoga is also a great alternative exercise when you have shin splints as you will be stretching your muscles but keeping your body aligned as you move.
8. Hit The Pool
Swimming is a fantastic way to get in a good workout, without putting pressure on any of your joints. You can almost think of it as a good sprint, but with the water to soften the impact on your shins. Apart from making it possible for you to remain active, the coolness of the water will feel awesome on any inflamed muscles, especially those around your shin area.
If you’ve recently suffered through the pain of shin splints and you can finally run again, take it easy. Run for as long as it’s comfortable and walk the rest of the way. Don’t let a little case of shin splints stop you from remaining active, but don’t aggravate the problem either. It’s okay to take it slow for a week or two before you get back to your usual routine.