23/02/2023
Shin Splints – My Personal Experience & How I’ve Personally Managed This Painful Condition.
Kev Moseley (long distance & marathon runner) – Member of Vale of York Athletic Community –
25th 2023.
How you get them, what to do to ease the pain in the leg and how I do it to keep them to stay away – Kev
One of the things that often afflicts those of us who run, is shin splints. The pain in the shin is agonising. It can stop you from running and I can tell you, it really hurts. So, in order to understand how to get rid of them – we need to understand what they are, how we got them and their causes.
The Shin
The shin is the bone along the front of your leg, under your knee.
This bone is known as the Tibia. Other than the Femur (the large bone running along the length of the thigh) it is the second largest bone in our bodies and it averages just short of 17 inches. Shin splints occur along the front or at the back of the Tibia.
Pain
The pain that occurs because of shin splints really hurts. This I can testify to, having experienced them a few times in the past. It often starts as a dull ache, that gets progressively worse as you exercise. Every step, irrespective of the amount of padding you may have in your shoes, gives you pain. It shoots up the shin and lets you know it is there. The pain may ease significantly when you stop exercising or moving, which is a huge relief. However, if you fail to stop moving/exercising and pushing yourself, it may deteriorate and the pain may become something that you experience all the time.
You must be aware that constant pain may eventually lead to a stress fracture, and that will put you out of action a lot longer than shin splints will. A stress fracture will see you attending parkrun only as a volunteer, on crutches and possibly set in plaster. Maybe holding your phone and pressing it every time someone crosses the line. If you want to know how bad a stress fracture is, do ask me when next at Selby parkrun. An x-ray confirmed mine and I had a couple of tiny ones in my Tibia. That was last year and I have not forgotten it. I had to still had to go to work, even with being on crutches and with the Tibia immobilised, it hurt. On the scale where the hospital consultant asks you – on a scale of 1-10 for pain, where 10 is the worst pain ever – what would you give it? He then moved my leg and touched the area where the stress fractures were & I gave him my score of 30! I jumped, lifted off the bed, passed him and was crashing through the roof and was last seen heading towards the stars! Just trust me – it really, really hurt. It was and is more difficult for me as I have an electrical implant embedded in my left leg that is used for my chronic pain and the
As a man, I want you to be aware though – I made a huge deal (as I was seeking sympathy) out of it and as men do!
Where is the Pain?
As you run, you are continually putting stress on the bones and muscles within your body. Running is an impact related sport and in doing so, it puts repeated strain on the shinbone and the connective tissues that attach the muscles to the actual bone. This repeated pounding causes stress which in turn creates tenderness, soreness and pain along the inner side of your shinbone (Tibia) and even possibly some localised swelling in the lower leg. That was quite simple to understand!
Anything else affected?
The shin bone is not the only thing that is affected by shin splints. The surrounding muscles and tissue become inflamed. The main muscle is one called the Tibialis anterior. Its job in simple terms is to stabilise the ankle joint as your foot hits the floor and then pulls it clear of the ground as the leg keeps moving forward.
As I said, they are common in runners because they are caused by the constant pounding of the feet on the surface on which you are running. If like me, you are a road runner (no, not like our feathered friend being chased by coyote below), its hard surface is more common.
What else? Well, if you suddenly increase your duration, frequency or intensity of the exercise.
Uneven terrain – If you run on uneven terrain such as the moorland, a woodland, cross country – something which rolls the ankle and legs during the exercise.
Flat feet – Often a cause of shin splints or having high arches (under the centre of the soles of the feet).
The next step:
Visiting a medical professional may be worth a visit to rule out a stress fracture. If it really hurts when you put your foot down, then an x-ray may be needed to eliminate this. Let’s look on the bright side though and assume the x-ray says no fracture, we need to look at dealing with the pain of this and making it go away.
RICE anyone?… Rice, Rice, Rice baby!
As it happens, this RICE thankfully, is not the sticky stuff that comes in grains like shown in the photo. The 4 letters of RICE stand for:
Rest
Ice
Compression
Elevation
Let’s look at each word now:
R – Rest. As hard as it is, if you want this to go away quickly, then you have to stop with the very thing that caused the shin splints to start with. By stopping running and taking a break and having a rest is an excellent first step in your recovery.
I – Ice. Some like it with their favourite spirit. Some like it in a soft drink. Some like to sit in a bath to help recover after a long run. Even the singer Vanilla Ice sang about the clear cold frozen water that you may remember if of a certain age. Do you recall that song – “Ice, Ice, Baby”. However, in this instance, you need to use ice to help reduce the inflammation. Now you can buy ice at the local supermarket, however, it is a large bag and cumbersome.
I use two different things when it comes to this part of the recovery.
A bag of frozen peas is ideal as a 1st choice. When I have had shin splints, I would put my foot up on something whilst sat on a chair. I put a large towel under the back of my calf and rest the leg on this. Then expose the shin, and lay something like a tea towel or hand towel on the top of the shin. Then put the bag of peas on the top of this where the pain is. Make sure the peas inside are loose (but the bag remains sealed) and lay it on the area affected. You will find that the bag moulds itself perfectly.
How long? I would sit like this for maybe 15 – 20 minutes – no longer. Then remove the bag and get it returned to the freezer. You will need it again or even better – have 2 bags! I do this between 4 and 8 times a day and by putting the towel on the leg first – it stops you getting a freeze burn.
Ice Pack:
A reusable ice pack is a god send for injuries for athletes. Something like the photo are widely available on Amazon and from good sports shops. You pop it in the freezer, it gets ice cold, but because it is a form of gel, it never gets solid. It moulds to the shin and stays where it is. These come in different shapes and sizes and are an investment. They are not expensive and if you have (like I did in the past and for 40 years) or have suffered with migraines, a small cold one in the freezer – whilst it will not get rid of the pain in the head, it will help.
C– Compression
I have a couple of pairs of compression socks at home that I swear by. These are long socks that are often tight to put on my legs and I use them on a night, or once I am back from a run or having competed in a long distance race as they help me recover quicker. However, this depends upon how the legs feel at the time and is a personal decision. I do not have bright yellow ones! The great thing is that they fit most feet sizes and with me having size 13 running shoes, even I can get into these socks.
Compression socks have been used by athletes for several years after running to help the legs recover. The purpose of these specially designed socks is to place constant pressure on the legs to prevent fluid from accumulating. This compression aids in blood circulation, allowing more oxygen to get to the muscle tissues. The socks place quite a bit of pressure that forces the blood away from your legs and back towards the heart. So, wearing these will aid in your recovery and they help the legs to heal faster after a run.
You can purchase compression socks from specialist running shops where you can feel the material. I have purchased these also from the likes of Amazon and prices are not bad at all. They seem to start around £7 and increase from there. It is all about support around the legs and that includes the calf muscles. They also come in so many different colours and patterns that will surely satisfy everyone.
You can also get sleeves instead of socks as shown and I have found these as effective. The main benefit I find is that they allow you to have the freedom to wiggle your toes and be able to wear other socks at the same time. Giving the shin splints direct help to recover. They certainly have their place in running.
You can run in both sets of socks/sleeves if you so choose. Look at Paula Radcliffe running and winning the London Marathon some years ago – she wore socks with great success. Then again, she was an elite athlete and I am no where near her level, nor ever will be! (photo from Google images of Paula Radcliffe)
Elevation:
Time to get the legs elevated and rested. We all know how important rest is for us all. It is the time when our bodes recover from injuries. It is a time for taking a break and keeping the affected leg off the floor. Keeping your weight off that leg is extremely important. I have sat in my office working with the affected leg on an upturned bin under my desk. At home, the leg on a stool. Whilst in bed or laid on the bed, I have put a couple of pillows under the calf and lay with this elevated. So, if you find yourself with shin splints, you do need to get off your feet and get some rest.
An ounce of prevention is worth a pound of cure:
“An ounce of prevention is worth a pound of cure”, or so the saying goes. So, how do personally I look to prevent getting shin splints whilst running.
Warm up – I make sure that I have a decent warm up and stretch before I run. The plan is to get the muscles and ligaments warmed up. My body, like yours, needs blood to get into the muscles before starting strenuous exercise. If you look up stretching exercises that can help with the shin splints, you will find a lot of web site pages dedicated to this. My personal favourites are the Gastrocnemius Calf Stretch, Ankle Dorsiflexion and Calf Stretch and finally, the Achilles Tendon Stretch. Before parkrun, I spend around 20 minutes warming up and a few times, have run the whole airfield before anyone has yet arrived.
So, That’s all folks for this blog! Don’t forget to share it and show others.
I really hope that you never suffer from shin splints. However, if you do happen one day to suffer with a dull ache in that area whilst out running/walking- then stop, get home, reach for the ice, (maybe some in a glass as well as I like it) compression socks or bandages, elevate the leg and turn the laptop or your device on. Then reach for this article and read it through twice..
Now, whilst resting – go watch something on Netflix or Amazon Prime – maybe the documentary on Eliud running the sub 2 hour marathon! It keeps the motivation going and it is an excellent viewing. It leaves you just wanting to better yourself and put your running shoes back on.
Also, please remember, Eliud Kipchoge, Paula Radcliffe, Mo Farrah and a whole lot more= have never beaten any of you at Selby parkrun!
I do hope that it helps you to get through this (and you will if you have shin splints) and before you know it, you will be back on your feet and putting those serious miles in without any discomfort. You will be wearing your VOYAC t-shirt or vest with pride and with no physical pain in your legs, you will be out there giving your all and feeling absolutely great again.
You will also be back at Selby parkrun/ parkwalk feeling very comfortable and loving every minute of it. As as you cross that finish line, take in the applause as you deserve it, then have your barcode scanned and you note that you were pain free,
Kev (Kevin Moseley – Leeds, West Yorkshire.
Photo below of my fiancé Janice, and I at the end of the GNR 2022, with me having run a 1:39:55. Ended up being 2831st out of 60 000 runners – so not a bad effort for someone who is 53. Both of us wearing our club T Shirts and vests. It was not my fastest half marathon by far and that huge hill just before the end just wiped me out. However, I did not stop and finished strong crossing the finish line in front of thousands of other spectators.
Unfortunately, I did not get into the 2023 GNR or London either, so I’m now searching for other races to be part of – maybe down south or a marathon in Wales where I can represent the club again.
In the meantime, if I can help any of you at parkrun, or answer any questions, please do not hesitate to contact me through the website or at Selby parkrun most Saturdays. I am on Facebook as well.
Look after yourselves and each other please and run/walk safely.
As a final thing, a short disclaimer. All my advice (if there is anything medical) is personal and from a lifetime of experience, as well as working for a period within the Ambulance Service and the NHS . I am not a GP or a medical professional. The information in this is also widely available online. If your symptoms differ or are worse, please consult your medical professional as soon as possible or if you are resident or are visiting the UK, dial 111. In the event of a medical emergency – dial 999.
Thank you.
Kev
VOYAC.