Should i continue running with shin splints

After the initial two weeks of de-loading the shin bone, we will do a hop test and examine the shin bone for tenderness. Typically the runner requires a second two weeks off, and in many cases up to a third two weeks off total of six weeks off running.

The hop test and examination are repeated at the end of four weeks, and then again if needed at the end of the six weeks. This de-loading phase is a perfect time to focus on areas of your training like strength and conditioning that can be lower impact, and will benefit you greatly when you get back to running. I always like to re-frame times of injury as an opportunity to come back stronger!

Runners who address the cause of shin splints have a much greater likelihood of making a smoother and more prompt return to injury-free running and normal training loads. Often a sudden spike in training load frequency, intensity, volume, or a combination of the three factors will result in an overload of tibial stress and cause shin pain. This is often the case for new runners, or those stepping-up distances and training for a first marathon.

Poor running technique If you have a tendency to overstride or run with a slow cadence, your foot will be landing too far ahead of your body with each stride. This causes you to experience more of a braking force with each foot-fall, and experience more impact as your foot meets the ground. This stress compounds over time, often resulting in injury. Learn more about how running form affects shin splints in this post. Lack of hip stability Although the site of injury is the lower third of the shin region, the root cause of shin splints can often be traced to the hips, and a lack of stability in the hip region.

The glute muscles, in particular, are really important when it comes to creating strength and stability around the hips; when the glutes are weak or inhibited , the knock-on consequences can lead to increased stress on the shins as we run. Inappropriate running shoes Your running shoes have an important role in helping you run pain-free. This video will help you make an educated decision when it comes to running shoe selection.

If the injured runner has had the appropriate rest, then they are ready to make a progressive return to running. I give the runner a schedule every week and then fortnightly for the first four weeks of running — sometimes longer. On a return to running program, it is critical that the runner perform self-checks on his or her shin for any tenderness to touch just push the area , and occasionally do the hop test. If you feel the familar pain of your shin splints returning, remember that running with shin splints is a bad idea.

You now have the benefit of experience to draw upon. Are you experiencing pain in your ankle, and wonder if you may have a stress fracture? A stress fracture can only be diagnosed by using an imaging scan such as an X-ray, but there are a few warning signs to look for when you suspect a fracture.

Flat feet are more than just a cosmetic issue; they can also significantly impact your health. Learn more about why flat feet are problematic and how you can get help. Your Achilles tendons are the largest tendons in your body, and arguably among the hardest working, which makes any injury or damage problematic.

This could be low-impact aerobic exercises, such as swimming, biking, cross country skiing, or aqua jogging. Wearing the wrong shoes can also lead to shin splints, so check your shoes to see if you might need more stability or cushion. Running experts can examine your gait, the structure of your feet, and the wear on your current running shoes to find the best fit. Also, replace your running shoes every to miles. Running in shoes that have lost their cushioning is one of the most common causes of shin splints.

You can also try inserting over-the-counter shoe inserts so that your calves don't have to stretch as far.

If you experience shin pain when running, it may be because of weak anterior tibialis muscles, which run along the front side of your lower leg. This muscle is responsible for flexing the foot at the ankle drawing the toes toward your knee. You may start feeling pain in this area if you're new to running or you increase your distance too quickly.

Doing simple exercises such as heel raises or toe raises can help strengthen your calf and shin muscles, which can help prevent shin pain. Doing these exercises post-run will also give you a nice stretch. Toe raises are very easy to do.

You don't need any special equipment and you can do them anywhere. Do them a few times a week to develop your anterior tibialis muscles and prevent shin splints. Here's what to do:. To increase strength and stability, heel raises can also be done one leg at a time. Changing your footstrike may help you to avoid shin splints. Try to avoid heel striking or toe running and instead try to land on the middle of the foot. Ideally, you should land mid-sole and then roll through and push off through the front of the toes.

While the practice is common, landing on your heels can cause stress in the lower leg. Similarly, landing on your toes can stress the gastrocnemius calf muscle. Both of these footstrike patterns can contribute to shin splints and other injuries.

Use these tips to practice landing on your mid-foot:. If you are not sure whether your form is a factor in your shin pain, it might help to work with a coach who can evaluate your form and provide advice. If you feel mild shin pain as you're running stop and do a quick calf stretch. If it's not mild pain or it's getting worse as you continue running, you should stop.

Make sure you're also stretching your calves after your workouts. If your calves are really tight, massage them using a foam roller or other massage tool. Even just five minutes of self-massage after a run can make a big difference. Or treat yourself to a professional sports massage. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Sign up and become a better runner today!

Alaia MJ. American Academy of Orthopaedic Surgeons. Reviewed August Shin Splints. Merck Manual Professional Version. Callahan LR. Overview of running injuries of the lower extremity. Updated May 28, Shin splints - self care. MedlinePlus NIH. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit.