Personal Trainer Jason Morrissey’s Advice on Shin Splints:

Why They Happen and How to Avoid Them

If you are new to running and your shins begin to get sore a few weeks in. It’s important to understand what is going on. It’s not bad luck. It is usually a load problem. Too much too soon. Medically called medial tibial stress syndrome. It is irritation along the inner section of your tibia or shin bone. Extremely common in beginner runners for the simple reason that your cardiovascular fitness improves and adapts at a much faster rate than connective tissues and bones. While you may feel like you can do more, your lower legs become the limiting factor. Shin splints may show up differently in people depending on muscle strength, biomechanics, gait cycle, how advanced they are etc. Typically it begins as a dull ache that progressively gets worse over time, it can disappear once warmed up only to reappear and potentially linger after the run has been complete.

1. Too Much, Too Soon

This is the main issue. Your lungs and heart adapt quickly. Your connective tissue and bones don’t. While you might feel fit enough after 2 weeks to run 5km 2-3 times a week, your lower leg does not feel the same way. Every step you take is impact, sending force up through your feet and into your shins. Increasing distance, frequency or pace too quickly leave your tibia and surrounding muscles compromised and overloaded.

If you are starting out from zero:
● Increase total weekly running time by no more than 10% at a time
● Use walk-run interval sessions
● Make your “easy runs” easier.

Too much too soon also covers running too fast. Easy running should feel conversational. If you cannot speak in full sentences you are going too hard. This increases impact and strain. Build the base early and the speed comes later.

2. Weak Lower Leg Muscles

The main muscles of the lower leg include the gastrocnemius and the soleus. These are referred to as the calf muscles and they help absorb impact and control the foot hitting the ground. If they are weak, the shin bone takes on more stress. A huge problem with beginners is they focus on running, running and more running. Often neglecting strength training which is absolutely vital for overall running longevity.

A simple lower leg session might include:
● Straight leg calf raises (3 x 8-12) – Targets the gastrocnemius
● Bent knee calf raises (3 x 8-12) – Targets the soleus
● Tibialis raises (3 x as many full reps as you can) – Targets the tibialis anterior

These movements done twice a week and incrementally loading them weekly can reduce the risk of shin splints. The above accompanied with a comprehensive lower body routine and a bit of luck can aid you running for years to come.

3. Hard Surfaces

Concrete is unforgiving. Road running for a beginner adds up quickly. Trying to spread the load on different surfaces can help negate some of the effects. Grass is much softer, GAA pitches and football fields may be a good option to start. If not then be mindful of the 1st point we covered.

4. Worn Shoes/Wrong Shoes

Shoes are not a main factor in shin splints, as we covered a lack of preparedness and training are. Bad shoes certainly don’t help. Watch out for flattened midsoles, uneven wear, lots of mileage on the clock. You need a comfortable pair (not necessarily an expensive pair) that feels good in the shop. If they don’t feel good in the shop they won’t get much better at 4km. When picking shoes you want about a thumbs width in front of your big toe, no heel slipping and a secure (not tight)
midfoot. Your feet swell during a run, too tight equals black toe nails and unnecessary stress. You can also avail of a running shop gait check to find a shoe that will work for you. Important to remember that shoes will not plaster over weak foundational leg strength.

5. What To Do If They Start?

If caught early:
● Reduce running volume by 30-50% for 1-2 weeks
● Remove speed work
● Continue lower leg strength training
● Swap 1 or 2 runs for another form of cardiovascular exercise
● Ice after runs if enflamed

If pain persists and becomes worse then seek professional assistance to aid you in proper load management. Shin splints are not random. Injuries don’t occur because you’re weak or fragile. They happen because you progressed too quickly than your body was ready for. Build gradually. Strengthen your calves. Run slower than you think you should and listen to your body.