Shin pain when running – Shin splints Tips and Tricks

What is shin splints?

Shin splints, also known as medial tibial stress syndrome, is an irritation of the muscles and tendons around the shin bone. The condition often occurs when the shin bone is overused, typically during running or other repetitive stress on the legs.

Typical causes:

• Overtraining or increasing intensity too quickly.
• Run on hard ground.
• Wearing poorly supportive running shoes.
• Incorrect running technique.

Shin splints are not dangerous, but they can lead to chronic pain if not treated properly.

 

Good running shoes for shin splints

 

Nike Zoom Fly

Hoka Clifton

Asics Gel-Kayano

 

Shin splints exercises

Regular stretching and strengthening exercises can help relieve pain and prevent future problems.

Stretching exercises:

1. Shin Stretch:
   • Get on your knees with your toes pointing backwards.
   • Slowly lean back so that you feel a stretch in the front of your shin.
   • Hold the stretch for 20-30 seconds.
2. Calf stretch:
   • Stand with one foot behind the other.
   • Bend the front leg and keep the back leg straight.
   • Press your heel into the floor and hold the stretch for 30 seconds.

Strength exercises:

1. Toe rolling:
   • Sit on a chair with your feet flat on the floor.
   • Slowly roll your feet up onto your toes and back onto your heels.
   • Repeat 10-15 times.
2. Eccentric weight training:
   • Stand on a step with your heels outside the edge.
   • Raise yourself up onto your toes and slowly lower your heels below the level of the step.
   • Repeat 10-12 times.

Shin pain when running

Shin pain when running is a classic sign of overuse. This can be caused by poor footwear, incorrect running technique, or training too hard.

Good advice:

• Wear running shoes with good shock absorption and support.
• Run on soft surfaces such as gravel or forest paths.
• Exercise gradually and avoid sudden increases in intensity.
• Include recovery days in your training plan.

Table: Recommended running shoes

Brand	Function	Price (DKK)
Asics Gel	Shock absorption	1.000-1.500
Nike Zoom	Low weight	1.200-1.800
Brooks GTS	Pronation support	1.300-1.700

Shin splints symptoms

It is important to be able to recognize the symptoms of shin splints in order to take the right precautions in time.

Typical symptoms:

• Sharp or throbbing pain along the inside of the shin.
• Tenderness to the touch.
• Swelling or redness around the shinbone.
• Pain that worsens during activity and subsides with rest.

Pain on the outside of the shinbone

Pain on the outside of the shinbone is often caused by inflammation in the muscles around the tibia.

Reasons:

• Overpronation or incorrect running style.
• Too short recovery times.
• Tight muscles in the calf.

Behandling:

• Rest and cool down with ice.
• Stretching of the muscles.
• Use of compression bandages.

Shin pain when I walk

Shin pain when walking can be an early sign of shin splints.

What can you do?

• Reduce activity level temporarily.
• Wear shoes with support and shock absorption.
• Do daily stretching and strengthening exercises for your legs.

Conclusion

Shin splints are a common condition among runners, but with the right measures, you can prevent and treat the condition effectively. Remember to invest in good running shoes, pay attention to your training, and give your body time to recover.

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