Shin Splints: A Runner’s Greatest Enemy?

Posted by: lucas on October 25, 2011 Under: weight loss exercise|

Running is one of the most common types of cardio for good reason: it can be maintained for long periods of time (most people run for 30 to 45 minutes as the backbone of their cardio workouts), it burns lots of calories, and it can be performed in a variety of locations—from a treadmill at the gym to the track at a local park. Running is a high-impact exercise, however: it places a great deal of stress on the bones and joints of the legs, and shin splints are one of the most common injuries associated with individuals who incorporate running or jogging into their weight loss plans. What exactly causes these injuries, and can they be avoided?

Shin Splints: The Physiology

Shin splints are commonly described as a dull, aching pain in the shin bones or in the muscles of the legs. Sometimes called “tibial stress syndrome,” shin splints are especially common among people who run regularly, whether they’re training for a marathon or just trying to lose weight. Some people feel them only when running; others only feel them once they’ve stopped exercising. Sometimes the area is painful to the touch, but not always.

Shin splints aren’t actually a single condition, but the term refers to generalized pain in the shins that can be traced to a variety of causes. Some of the most common causes include detachment of the muscle attached to the front of the lower leg, running with flat feet (which causes stretching of the tendons and muscles in the legs), and small hairline fractures in the shin bones. New or inexperienced runners often experience shin splints, which may deter individuals incorporating running into a new weight loss program.

Shin Splints: How to Avoid Them

For many runners, shin splints are simply a speed bump on the path to a goal, whether that goal is first place in a foot race or the loss of a few pounds. Whatever the goal, shin splints don’t need to stand in the way. They can be painful and discouraging, but there are also several methods of treating them.

Most people can work through mild cases of shin splints without any danger or excessive pain. In cases where the pain is so excessive that it impedes daily life—most common in people who have just started running—the individual should take some time off from running and apply treatment until the pain is gone.

In most cases, shin splints aren’t severe enough to prevent the individual from continuing to run. However, proper treatment can reduce pain and eliminate it altogether more quickly. Common treatments include icing the painful area for 20-30 minutes every three to four hours; taking anti-inflammatory medications such as ibuprofen or aspirin; using running shoes that have proper support for the feet, or inserting arch supports into your shoes; running on softer and more even surfaces; and warming up with stretches and a light jog before running.

Don’t let shin splints affect your weight loss programs. They can be painful, especially to new runners, but there are several ways to prevent them and treat them when they do occur, and they will become less common as a runner becomes more experienced.s