๐โ๏ธ A Beginner Runner's Guide: Why Do My Shins Hurt?
The term is 'Shin Splints,' and its medical name is Medial Tibial Stress Syndrome (MTSS).
This condition occurs when repetitive impact causes inflammation in the muscles and periosteum (the membrane covering the bone) around your shinbone. It's such a common injury that it's often called 'a beginner runner's pain,' but it needs to be taken seriously as it can lead to a stress fracture if left untreated!
๐ Shin Splints: Self-Check
- You feel a dull ache or sharp pain on the inner part of your shin during or after a run.
- The pain extends for more than 2 inches (5cm) along the shinbone.
- Pressing on the sore area with your fingers causes sharp pain.
- Your shins feel stiff and sore when you wake up in the morning.
→ If two or more of these apply to you, you might have shin splints!
โ ๏ธ Main Causes
- Overtraining – Suddenly increasing your running distance or speed.
- Hard Surfaces – Running on surfaces that don't absorb shock, like concrete or asphalt.
- Worn-out Shoes – Wearing running shoes that have lost their cushioning.
- Improper Form – Overpronation (ankles rolling inward) or incorrect landing form.
โ How to Prevent It
- Sufficient Stretching – Make it a habit to warm up and cool down your muscles before and after every run.
- Check Your Running Shoes – Wear well-cushioned shoes that absorb impact effectively.
- Gradual Progression – Increase your training volume by no more than 10% per week.
- Vary Your Surfaces – Mix in runs on softer surfaces like dirt trails or a track.
๐จ The Most Important Thing in Running is 'Safety'!
Shin splints are a common injury that any runner can experience.
However, if the pain lasts for more than two weeks or is severe even when you're just walking, it could be a stress fracture.
If you suspect this, be sure to see a medical professional for a proper diagnosis!