Dou lace up your running shoes, check your GPS smartwatch and start your run fully motivated. Suddenly, after a few hundred meters, you feel a stabbing pain in your shin or the front edge of your shin. At first, you can run it off, but soon your running shoes will remain in the darkness of the shoe closet - the shin pain is too strong while jogging. Then you may be one of the estimated 15% of runners who suffer from the dreaded shin splint syndrome.What shin splint syndrome is, what symptoms indicate shin splints and how to deal with the pain in your shin or better stay away from it in the future, you can learn here.
Shin splint syndrome, also known as shin splints, medial tibial edge syndrome or periostitis in specialist circles, is an overuse syndrome triggered by irritation of the musculature. To be specific, it is an irritation of the attachment of the tibialis anterior muscle. This can often cause muscle cells to harden and provoke radiating pain in the tibia.Thus, tibialis anterior syndrome is an irritation of the periosteum of the tibia, which could develop into periosteitis as the disease progresses. Special care is required here.
Typical symptoms include:
- pain on the inside of the shin (especially in the middle to lower third)
- load-dependent pain that feels dull or stabbing
- trigger points on the front edge of the shin
- redness and slight swelling on the front of the shin
Initially, shin pain only occurs during intense exertion during the running session. In the further course, however, the pain becomes noticeable already at the beginning and forces the runner:in the worst case to stop. At the latest now the alarm bells should ring with you, because these symptoms scream after a shinbone edge syndrome. If you don't take a break from running despite persistent problems, pain at rest or pain with loose movement such as simple walking will also set in.
The so-called trigger points of shin splint syndrome are located on the front of the shin bone: If you press on the front of your shin with your fingers, you can provoke the pain. The front of your shin may even be red and slightly swollen.
Inexperienced runners who are just starting their endurance training are particularly often affected by Shin Splint. Why is this actually the case? Deficits in running technique, just like unsuitable running shoes or insufficient rest periods or days between running sessions can be the trigger. But even experienced runners are not immune to Shin Splint. Do you like to really step on the gas and run the extra mile? Then you are predestined for shin splint syndrome. This often occurs as a result of overuse due to too intensive training or too frequent training sessions. If you start training again at full throttle after a longer break, you can also fall victim to the dreaded shin splint syndrome.
Foot malpositions
For example, a bow-lower foot or flat foot causes the arch of the foot to be flattened and the anterior tibial muscle, the tibialis anterior muscle, to be under constant tension. The attachment of the muscle to the tibia becomes irritated and shin splint syndrome can develop.
Worn or unsuitable running shoes
On the one hand, old or worn-out running shoes can be a cause, as they do not cushion the load sufficiently. Running shoes have an average lifespan of 1,000 kilometers before they die. Secondly, the choice of the wrong running shoe can be responsible for a Shin Splint. Your running shoes should give way to a new model if they do not fit your individual running style or if you feel uncomfortable or cannot run comfortably in them.
Unfavorable runningtechnique or sudden changeAn unfavorable running style, i.e. an extreme forefoot running style or a sudden change from heel or midfoot running to forefoot running, can trigger an overload of the muscle. But a radical change in terms of surface or steep terrain can also promote shin splints.
Intensive training is problematic if the training volume increases too quickly - whether in terms of kilometers covered or running speed. This is often the case with novice runners who have tasted blood after their first running successes and want to really take off. Patience is needed here, because the cardiovascular system can quickly get used to new loads, i.e. we are not out of breath or tired. The vision, muscles and ligaments, however, need more time to become stronger and more enduring.
Monotonous load
Running is simply your Guilty Pleasure and nothing else gives you as much pleasure? We understand that very well. However, it becomes problematic when your training is not very varied. Monotonous stress favors muscular imbalances, which can lead to a rat's tail - including shin splints.
Malnutrition
According to studies, there is a correlation between vitamin D deficiency and shin splint syndrome. One study concluded that vitamin D deficiency may contribute to shin splint syndrome. Patients who were vitamin D deficient had nearly 10 times the chance of also suffering from shin splints compared to athletes in the control group.
It is well known that a diet rich in nutrients and vitamins, as well as supplements such as vitamin D and calcium, help bones and tissues heal. As a gifted athlete, you should take a balanced diet to heart, because only then can you make the most of your runs.
We hate to tell you this, but if you feel pain in your shin, you should definitely take a break from training. If you skip the pain, you run the risk of a fatigue fracture. Here are some tips on how to treat shin splints:
Reduce training load
The first measure for mild shin splint pain and suspected shin splints is therefore to reduce the load. You should lace up your running shoes less often and significantly reduce the intensity of your runs. If you don't notice any improvement, stopping your training quickly is the divise. Consult a professional, whether a doctor, physiotherapist or sports scientist. Have a Motion analysis as in the Currex 5-D Lab to determine the cause of your overload or misload. Switch to other sports like swimming for the time being to give your shin a break.
Stretching and strengthening exercises against shin splint syndrome
If you are already plagued by shin splint, the type and intensity of the exercises should always be adapted to your healing progress. If the symptoms are acute, only light exercises that put as little strain on your shin as possible should be used.
Both the one-legged bridge, but also toe grips or calf raises are effective physiotherapeutic exercises to alleviate symptoms of shin splint syndrome or to prevent them from occurring in the first place. To stretch your calf muscles, cross your legs side by side while standing and lean forward with your legs extended. Heel sitting is also a good way to massage the tibialis anterior.
If you have already left the pressure pain and acute inflammation behind, resort to fascia training. A spot massage of the shin with the fascia roller works wonders, even if the procedure seems a bit uncomfortable at first. The Blackroll serves to relax your muscles and promotes faster recovery by stimulating blood circulation and kick-starting the metabolism of the muscles. Try it out for yourself!
Tapeshin splints
Although there is no scientific evidence for the effect of tapes, many runners have a very positive experience with them. Leuco or kinesio tapes have an activating effect and are supposed to activate the body's self-healing powers. In our example of shin splint syndrome, the tape also relieves the shin muscles.
Use ointments and cool shin
Ointments, creams or gels can relieve your pain, but do not fix the cause of it. We are professionals when it comes to insoles, so we leave it to the medical professionals to make an expert assessment of which treatment for shin splints syndrome is right for you. In any case, ointments can relieve your pain and have conditional anti-inflammatory effect.
In acute cases, regular cooling with cold packs or ice will help the inflammation to subside and relieve the pain. You should not cool for longer than 10 minutes at a time.
Insoles for your running shoes
Insoles provide important support for shin splints. From our practical experience we can report that the CURREX RUNPRO creates a positive effect for runners who suffer from shin splints syndrome. This doesn't mean that CURREX Insoles will cure your shin splint syndrome overnight, but they will provide you with much needed relief. To help you find the insole that's right for you, we've developed an Insole Finder to help you make the right choice.
"CURREX insoles give you much needed relief."
You should only start running again when there is absolutely no more pain - both at rest and under stress. For most runners, the break following a shin splint lasts several weeks before they return to training. As soon as you start running again, start with short but frequent running sessions i.e. 2-3 km to start is enough. The motto is:
Whether you're a beginner or an experienced runner, shin splints can affect anyone. However, if you take the above points to heart, you can effectively prevent the dreaded shin pain or combat its causes.
1. take a break from training
2. Have a motion analysis done to find the cause of your overuse or overuse. 3.
3. check if your running shoes are worn out and if they are suitable let experts advise you on the right shoes and insoles - for your individual constitution and training.
4. train on your weak points, for example, by strengthening exercises and sufficient shin stretching
5. Start your training again only when the pain is completely gone and cannot be provoked by pressure on the trigger points.
