Do you have shin pain when you run, whether you run slow or fast? I'll tell you where it comes from and what you can do about the pain in your shins. So going jogging will soon be more fun again!
You really want to get going and start running full of verve. But after just a few minutes, you start to feel pressure and pulling on the front of your lower leg.
Until now, you were able to ignore it quite well. But in the meantime, the discomfort is getting worse from session to session, making it difficult for you to train.
This can really take the joy out of jogging.
But what exactly is behind it? It is most likely the shin splint syndrome - also called shin splints or tabia edge syndrome!
Many endurance athletes are familiar with the shin pain that occurs during running. This affects not only beginners, but also advanced and professional runners. Surveys show that practically more than 85 % of all joggers have experienced shin pain in their running career.
But once you know the causes of shin pain, you can treat it and even prevent it from recurring. The fact is, if you run often and ambitiously, pain around the shin is not uncommon.
Table of contents
What does shin splint syndrome feel like?
The typical symptom of shin splint syndrome is a pulling, sharp pain along the shin. Some also perceive the pain as dull. The inner or front edge of the tibia is usually affected. The pressure pain is especially noticeable during athletic activity.
It starts with a slight pain in the shin and gets worse and worse. Until at some point every running step hurts so much that training is no longer possible. If you ignore the pain and just keep going, you'll soon feel it when you walk normally.
Shin splints mainly occur during running and disappear again when the athlete is at rest. That's why many athletes don't take the problem too seriously at first. However, this is a big mistake. Eventually, the pain can last far longer and become a chronic problem. Treatment then takes quite a long time.
The sooner you treat shin pain while running, the easier it will go away.
Reason enough, then, to take the problem seriously right from the start.
Why does shin pain occur during running?
The bones, joints and muscles are subjected to very great stress during jogging. They have to absorb violent impacts. If you overload the body through very intense training, it can lead to inflammation of the muscle tendon on the bone. But overloading is only one of many reasons for shin pain while running. Every body is shaped slightly differently anatomically. Depending on how you perform while running, how strong your leg muscles are, and how your foot is built, the pain can be more frequent and intense.
Whatever the cause, they all lead to the anterior shin muscle (tibialis anterior) being overloaded and eventually causing the pain.
The fact that it hurts right here is due to the fact that the tibialis anterior is located in the lower third of the tibia. It is responsible for lifting the forefoot. Especially when we run downhill, we put a lot of strain on it. Beginners in particular feel this very quickly.
Athletes who incorporate a lot of rotational and stop-and-go movements into their workouts are also often affected.
Let's take a look at what are the most common causes of stabbing pain in the shin:
- Too high training workload
- Muscular imbalances
- Wrong shoes
- Running style
- Weight
- hard surface
Too high a training workload causes pain
The muscles and bones of the leg have to withstand enormous jolts of force when running. If the training volume is increased too quickly or specific preparations for the runs are omitted, the muscles and bone structures may be overloaded.
Hardened muscle cells form, causing shin pain when walking.
What helps now? Rest! And adjust the training load. If it doesn't get better, contact a running coach. He or she will create a training plan that really suits you and that will make those aching shins disappear into thin air.
Shin pain due to muscular imbalances
Often, an imbalance of the shin and calf muscles is the cause of shin pain while running.
This is referred to as player and counterpart. If your calf muscles are very well trained or shortened and your shin muscles are rather weak, you have a muscular imbalance.
Our tip: Train and stretch your legs regularly! Even on days when you don't go running.
Muscular imbalances can also occur if you have a deformity. This means bow legs or knock knees as well as chronic instability in the ankle joint. Instability mainly affects those who have already injured their inner or outer ligaments.
Wrong shoes cause shin pain when running
Not only an increased training volume can be the trigger for an overload reaction, but also the wrong footwear. Especially if you already have a slight deformity of the feet, this can lead to pain in the shins.
If the shoes do not fit properly, if they are laced too loosely or if they do not cushion well, this can lead to incorrect stress on muscles and tendons. Shin splints and the associated symptoms in the Achilles tendon and foot lift muscles are the result.
To prevent that from happening, you should ask yourself these questions:
- How old are my running shoes?
- Do my shoes give good support?
- Do the shoes match the surface I'm running on?
Be sure to buy high-quality shoes. It's best to get advice from a running coach or go to a store that offers treadmill analysis.
You jog on a treadmill and are filmed while doing so. The salesperson evaluates your running style and recommends a suitable shoe.
If you buy good shoes, you've eliminated the #1 cause of shin pain while running.
Your style makes shins ache
Shin pain can also come from your running style. Incorrect technique can promote shin pain while running.
Someone who has bent or flat feet, or creates overpronation when running, is more likely to be affected by shin pain. If the foot tips inward too much while running, it overloads the posterior shin muscles. This can lead to irritation of the periosteum or shin splint syndrome.
Equally, however, pushing off over the outside of the toes and moving the foot outward causes pain in the shins.
Many runners also have a weakened arch. This overloads the muscles on the inside of the foot.
In the same way, however, tibial plateau syndrome can also develop due to the unfavorable leverage ratios in runners with a pronounced rearfoot running style. In this case, the anterior tibial muscle pulls the toe of the foot upward, then the foot rolls over the heel bone due to the body weight against the resistance of the musculature. This simultaneous tension and stretch eventually overloads the muscle attachment area and irritates the periosteum of the tibia.
Your weight
It seems that the weight of the athlete can also increase the risk of shin pain during running. After all, it has a great influence on the force that acts on the shins and joints during each step. A three-year study was able to show this: the higher the BMI, the greater the likelihood of shin splint syndromes.
But tabiacan syndrome can also be promoted by a lack of nutrients in the body. This is especially common when someone is on a low-calorie diet.
The surface causes shin pain when running
The abrupt change of the running surface, for example from forest soil to asphalt, can lead to pain in the shin. But frequent and long running on asphalt can also be a cause.
It's best to find a running track where you have a softer surface. That way, your muscles don't have to absorb such intense power surges. A forest floor is ideal for protecting your shins.
What to do for shin pain while running?
You have pain in your shins more and more often while running, and it gets worse with every step you take? Then you probably suffer from shin splint syndrome. A sports doctor or physiotherapist can best answer whether you really suffer from shin splints. Depending on what is causing the pain, there is only one thing that can help in the first step: a longer break from running!
As soon as you feel the pain, it is important to act quickly. If you ignore the discomfort, the injury can become chronic. In addition to rest, many advise simple stretching exercises of the front shin muscles and the calf muscles.
By the way, Shin Splints are the common reason why a planned marathon is not run!
Give your body a rest
Even though you may not want to hear it, pain is usually a sign that your body needs a break. Of course, this is especially bitter if you've just planned to do a lot of sports and are now condemned to do nothing again.
If the problems are mild, short and very easy runs are possible. However, if the pain is very intense, only a complete break from running will help. The muscle area must be relieved. The break can last for weeks.
Put your legs up and cool the affected area. Loosening massages, alternating baths, ointments and light stretching exercises also improve the symptoms.
Swimming
Of course, you don't have to completely give up sports during your enforced break from running. Choose sports that involve a low impact load. The best example of this is swimming. You'll improve your endurance and at the same time unload your shins.
If you don't have a pool nearby right now, hop on a bike - assuming you can pedal without pain.
Work on a good running technique
Mostly novice runners are affected by shin splints while running. The reason: they don't have the right running technique and demand too much from their body in too short a time.
Standing for too long under the full load of the body weight, as well as placing the foot too far in front of the body, leads to overloading in the lower leg. Special running motor skills exercises can help you compensate for these technique errors.
To protect the tibialis anterior, it can help to take shorter steps. It is important that the foot is placed flat under the body's center of gravity - i.e. in the middle of the pelvis.
Train the strength of your feet
After the discomfort has subsided, you should stretch and strengthen your calf and foot muscles regularly.
It's best to do the exercises before and after running. This way you prepare your muscles for the stress of running.
Barefoot runs also help the foot build strength and prevent it from buckling inward or outward.
When to see a doctor for shin pain?
If the pain in the front lower legs does not get better even after 2 weeks off training, or if you feel the shin pain not only when running but also when walking normally, then you need to act quickly. See a doctor as soon as possible. If you ignore the problems for too long, you will be forced to take very long breaks from running.
Many doctors advise cold-heat treatment (alternating baths) - however, the effectiveness of this treatment method has not been scientifically proven. This also applies to ultrasound treatments, shock wave therapy or electrical treatments.
It is better to find out the cause of the Shin Splints and work on it rather than just treating the symptoms that are present.
How to prevent pain in the shin?
Fortunately, there are a few things you can do to prevent shin problems from happening in the first place.
- Stretch your calf muscles and rear thighs regularly.
- Warm up before your workout.
- Don't change the surface of your training track too abruptly.
- Your running shoes must be adapted to the surface and your running technique.
- Improve your running technique.
- Exercise your arch by walking and running barefoot.
- Adapt the training intensity to you.
- Schedule workout breaks.
- Strengthen your foot muscles with targeted exercises.
- Strengthen the hip muscles.
Do not train too much and too intensively
Gradually and steadily increase the load during training. Many experts agree that you'll reach your goal faster despite a slower increase in intensity. A balancing activity such as swimming, cycling, strength training or yoga can be a good alternative to purely restful days.
Train the joints
The arch of the foot is an important support system for your body. By exercising regularly, you can prevent shin splints and other injuries. Here's how to exercise your feet: Sit on a chair and place a towel on the floor in front of you. Try to pull the towel closer to your foot with your toes.
Strengthen your hips
You should exercise your hip muscles regularly. They help your body absorb the shock of each step.
A study of 230 subjects showed that excessive internal rotation of the hip greatly increases the likelihood of suffering from painful shins.
Stretch ischiocrural and calf muscles
Studies have found that there is a correlation between posterior thigh muscle flexibility and tabiacan syndrome. The more regularly you exercise your back thigh stretchthe less likely you are to have problems with your shins. By the way, you should do this if you already have pain, as well as preventively.
I have put together a colorful mix of exercises against shin pain while running for you here:
The best exercises for shin pain while running
With these exercises you will strengthen your foot muscles and prevent painful shins while running. If you already have problems with your shins, listen to your body very carefully. It will tell you when the workout is too intense and you should take breaks!
Do 3 sets of 15 repetitions for each exercise.
1. lunges
- Come to the starting position: feet are hip-width apart, the gaze is directed forward. The abdomen is tense, the chest is open, the shoulders are tight.
- Now take a big step forward. At the same time, lower the back knee toward the floor. But do not put it down!
- Let float nicely 3-4 cm above the mat. :)
- The buttocks and legs are tense.
- Using muscle strength from the heel, push yourself back to the starting position.
2. squats against pain in the shins
- Stand upright and about shoulder width on the exercise mat.
- The tips of the feet point slightly outward.
- Now lower the buttocks until they are at the level of the knees.
- Tighten the butt muscles and come back to the starting position.
3rd hop run
- In the hop run, you pull the knee up with force.
- Swing the opposite arm actively upwards.
4. heel lift for shin pain when running
- When angling, you push your legs out from the ankle and calf more.
- You pull the foot up to the buttocks.
- The bent knee points downward.
5. calf stretching against shin pain when running
- Stand facing the wall or a tree.
- Your arms are extended and touch the wall at shoulder height.
- Keep your head and back straight.
- Take a big step backward with one leg and heel down until you feel a slight pull.
- The leg must be fully extended and the heel flat on the floor.
- Bend the front knee at about a 90° angle.
- Hold the position for 15-30 seconds.
- Repeat the exercise with the other leg.
6. foot trigger for pain in the shin bone
- Place a fascia ball on the floor.
- Take off your shoes.
- Initially, roll the trigger ball from heel to toes with little pressure.
- Make circular and rolling movements.
- Increase the pressure if you feel it is not intense enough.
- Change the leg.
7. roll out calf muscles
- Sit down on the exercise mat.
- Place a fascia ball or fascia roller at the level of the left calf.
- Angle your right leg and support yourself with your arms behind your body.
- Now lift your butt off the floor and let the ball or roller roll slowly from your ankle to your knee bend.
8. fascia roller exercise for shin pain while running
- Kneel on the exercise mat.
- Place the fascia roller under your shin.
- Slowly roll up and down your shin.
Our conclusion
Do not underestimate shin pain while running! Take a break immediately and do not put any weight on your shins for the next few days. If you have frequent pain in the shins, get the cause clarified.
Very often, overloading or wrong shoes is the cause.
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