Are your shins painful when you run or hop? It sounds like shin splints!

Why do you get shin splints?

• Increase in training volume.
• Reduced recovery between training sessions.
• New sports or activities eg. Changing from trail running to road running.
• Poor foot, ankle and calf strength & endurance.
• Footwear & orthotic prescription.
• Excessive pronation or supination of the foot during running and hopping.
• Ankle mobility restrictions or muscle tightness.
• Poor hip and knee control during running and hopping tasks.

How do you know if you have shin splints & what does it feel like?

1. Pain that is localised on the inside of your shin bone or in the muscle next to the shin bone.
2. Pain that is worse with activities involving running or hopping.
3. Tenderness to touch the inside of your shin.
4. Pain that gradually worsens as you continue to move or run. Only residing when you stop the activity.
5. Dull ache after the activity or night pain can indicate an advanced reaction within the bone.

How do you fix shin splints?

Reduce the training load: This does not always mean stopping completely but a reduction in training volume is key to let your symptoms settle down.

Strengthen the calf complex: Calf weakness is major factor in the development of shin splints. Don’t forget you have 2 calf muscles so strengthen both of them by doing calf raise work with your knee straight and bent.

Muscle flexibility: Reducing muscle tone in the calf, foot and the muscles next to the shin (tib post mainly) using either foam rollers, trigger point balls or stretching.