Shin splints can i continue running

Check out our article on running cadence here for more on why it matters and how to increase it! Launch Your Career as a Gym Instructor! As already discussed, overtraining can cause recurring shin splints when running, so why not consider swapping some of your running sessions for a lower intensity form of exercise?

Not only are you getting to experience a new sport, but performing at a lower intensity also helps to relieve some of the pressure on your body, whilst still providing you with the benefits of regular exercise! For instance, performing yoga can make you much more flexible. This will improve your range of motion, which helps to improve running technique for shin splints and makes you less prone to injury.

Read more about the benefits of flexibility training here. However, the tibialis anterior is only a small muscle.

These include the calves, hips, glutes and abductor muscles. As the largest muscle group in the lower leg, strengthening the calf muscles will provide more support for the tibialis anterior, therefore stabilising it more effectively when it makes impact with the ground during a run.

Also, strengthening the gluteal muscles will help to ensure proper running form to prevent shin splints, as this creates strength and stability around the hips. A study from the British Journal of Sports Medicine found that weak hip abductors are a significant predictor for exertional medial tibial pain EMTP , which links them with an increased chance of getting shin splints from running.

Another study found that increased range of motion in the hips during landing and push off are predictive causes for the development of EMTP.

This is because weaker hips have an increased range of motion, meaning an impaired ability to maintain joint stability. This therefore places more pressure on the shins. To avoid running with shin splints, you should therefore incorporate at least one strength training session a week into your routine.

Try exercises such as calf raises to strengthen your calf muscles, and grab a resistance band to perform hip thrusts, glute bridges, crab walks and clamshells to improve your glute and hip abductor strength. Insoles work by providing a cushion between your feet and the sole of your shoe, which helps to absorb the shock from the impact of your feet on the ground. This shifts the distribution of the pressure on the bottom of your foot, and protects the shins and heels from the force exerted through running.

Be sure to choose insoles that fit your feet perfectly, otherwise they will not provide the support necessary to avoid shin splints. Another thing to note is that in order for your insoles to provide proper structural support, they should be firm and flexible, rather than soft and comfortable. Pronation is the way in which your foot rolls inwards as it strikes the floor and is how your body distributes impact when walking and running. Understanding your pronation type is therefore crucial when preventing and treating shin splints from running.

Many companies that sell running shoes offer a gait analysis service, which tests how you run and can help you to identify your pronation type. In each case you will require a different type of running shoe if you hope to maintain proper running form to prevent shin splints.

The different types of gait are:. This is because running in shoes that are compressed and have lost their cushioning can cause shin splints, as they may no longer be absorbing any impact from the ground.

Depending on what kind of running you do, there are specific styles of shoe that suit each type. If you run a lot of marathons, for example, you might want to check out our list of the best long distance and marathon running shoes! Stretching is important in preventing injuries when completing any type of exercise as it allows the joints to move through a full range of motion, which improves muscle flexibility.

This helps to prevent delayed onset muscle soreness DOMS after running and reduces the risk of muscle strain, as well as treating shin splints from running. Your shins are forced to overcompensate for particularly short or tight calf muscles, meaning that more pressure is placed on them and you are more at risk of getting shin splints.

Stretching regularly can help to lengthen the calf muscles and relieve this tightness. Slightly bending your front knee and keeping your back leg straight, you should then place your hands on the wall and push against it.

If performed correctly, you should now feel a stretch through your back calf. Hold this stretch for 30 seconds, then make sure to swap legs.

The general rule of thumb is to do static stretches before your run and dynamic stretches afterwards. Although both are beneficial and important in avoiding shin splints, there are many other benefits to dynamic stretching , such as increasing blood flow and improving performance. As already discussed, the main cause of shin splints when running is excessive force caused by running too far, too fast, or too often. It is therefore important to ensure that you are taking enough time to rest between your training sessions.

Your body takes the chance to repair any small muscle tears that you may have incurred whilst running, so if you fail to rest, then there is more chance of these tears progressing into bigger injuries. Remember, running before shin splints have healed completely could lead to greater damage, so come see us at one of our four Colorado offices — Wheat Ridge, Golden, Evergreen, or Granby—for advice and care.

Call us at for further information, including business hours at each location. It could be due to a condition known as sesamoiditis. If the pain is affecting your mobility, you need treatment fast. Take a few moments to learn if orthotics can help your sesamoid pain. Even just five minutes of self-massage after a run can make a big difference. Or treat yourself to a professional sports massage. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you.

Sign up and become a better runner today! Alaia MJ. American Academy of Orthopaedic Surgeons. Reviewed August Shin Splints.

Merck Manual Professional Version. Callahan LR. Overview of running injuries of the lower extremity. Updated May 28, Shin splints - self care. MedlinePlus NIH. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data.

We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Gradually Increase Mileage Shin splints are considered an overuse injury because they usually occur when runners especially for those who are new to running increase their mileage or intensity too quickly and do not allow for recovery time. Run on Softer Surfaces Running on hard surfaces, such as concrete, can put a lot of extra stress on your muscles, joints, and bones.

Take Time to Rest When you're first starting out, try to avoid running two days in a row. Cross Train Use some of your days off from running for rest. Cross Training Exercises and Workouts for Athletes. Get the Right Running Shoes Wearing the wrong shoes can also lead to shin splints, so check your shoes to see if you might need more stability or cushion.

Try Strength Training If you experience shin pain when running, it may be because of weak anterior tibialis muscles, which run along the front side of your lower leg. Here's what to do: Stand upright on the edge of a step, with your toes hanging over the edge. Hold onto a wall, railing, or chair for balance.

Extend your toes as far out over the edge as you can. Only your heels should be on the edge. Pull your toes on your right foot upward toward your shins as far as you can and hold for a brief second, feeling the contraction in your shins anterior tibialis. Release and slowly lower your toes to the starting position. Do the same thing with your left foot. Do two to three sets of 12 repetitions on each side. Hold on to a chair or wall for support. Lift the heels off the floor and hold for two counts.

You'll feel the gastrocnemius calf muscle tighten. Slowly lower and repeat. At-Home Strength Training for Runners. Check Your Form Changing your footstrike may help you to avoid shin splints. Use these tips to practice landing on your mid-foot: Monitor your form. Keep your arm swing low and short, so your feet stay underneath you and close to the ground.

You don't want to feel like your feet are reaching too far in front with every step called over striding.