I am incredibly delighted to get back to running this year. After a few runs on the trail, an old, familiar pain stabbed at my shins. It left me wondering two things. What are shin splints? Can I do anything about them besides waiting for them to go away?
What Are Shin Splints?
The dictionary defines shin splints as "pain in the shin and lower leg caused by prolonged running, typically on hard surfaces." I didn't consider any of my running sessions to be prolonged. And the pea gravel surface of the trail is fairly nice to run on. I'll chalk it up to my protracted absence from the sport. Fortunately, my daughters didn't complain of any shin pain.
What are shin splints exactly? I searched for a medical definition beyond “your shins hurt”. I knew that already. According to the Johns Hopkins Medicine website, the pain comes from inflammation of the muscles, tendons, and the thin layer of tissue on the tibia. Inflammation will go away on its own if you don't repeat the activity that caused it. Ice helps too.
What To Do About Shin Splints
The same website recommended alternating between high-impact and low-impact activities. The more I research health and fitness, the more I see that we all need to engage in more than one activity. Between running sessions, it is beneficial to swim or bike. We love those activities too! Remember that the Average Joe cycling training program also recommended alternating activities on non-cycling days. It all works together in a beautiful constellation.
Another option is resting long enough between running workouts to let your shins heal. A combination of low-intensity workouts and rest has helped me get past my aching tibias.
Nip It In The Bud
An old health and fitness adage says, "No pain; no gain." In some sense it is true. You must push yourself through difficult workouts to increase your endurance and grow your muscles. You shouldn't actually hurt yourself, though. Pain is your body's signal that something is wrong. Your muscles should feel tired after exercise. Outright pain is a sign that you need to take your intensity down a step or two.
Ignoring your shin splints can lead to a stress fracture. That will put you out of your exercise routine for much longer than letting your shin splints heal properly.
A Few Preventatives
You can prevent shin splints by the same methods you use to treat them. Alternate your exercise activities. Wear well-fitted athletic shoes when running or during other high-impact workouts. Start small and increase your intensity over time. Your doctor may recommend orthotic inserts.
How Long Do Shin Splints Take To Heal?
According to WebMD, it is not unusual for healing to take three to six months. Rates vary from person to person. My shin splints went away in about four weeks with rest and cycling between running sessions. I also put more resting days between running.
A few signs that your shins are on the mend are cessation of pain, better range of motion at the ankle, and no new pain when you exercise again.
Final Thoughts
I find it comforting and encouraging that various activities and sports is better for our bodies than the same old routine. It’s great for adults and kids to branch out and try new sports and activities. I hope you all enjoy a pain-free summer of myriad amusements that help you stay healthy and fit!