Question from a former high school teammate. He was a sprinter then, but has done a little road racing recently.
Shin Splints
Kevin: Richie! Shin splints…first time in my life…what do I do?
Rich: Shin splints are a repetitive stress injury which can occur after 2+ weeks of training. Typically they are a sign of over training. You are likely either running too far, too fast, or too often. Shoes can also play a factor, might be time for a new pair. The rough lifespan of a pair of running shoes is 500 miles, but can easily be more or less.
The most obvious remedy is rest – reduce your workload, perhaps even to zero for a few days depending on severity. You can also ice them after a run. Compression also helps – if you wrap your lower leg where it’s sore, it can actually help quite a bit.
There are also exercises to strengthen your shins. Heel walks (self-explanatory) or toe raises are two we use a lot. For toe raises, lean with your back against a wall and your feet about a 12″ from the base of the wall. Lift your toes and hold for one count before lowering them. Do a couple sets of 20.
Keep me posted.
End conversation.
I’ve been fortunate enough to never have had shin splints (my knees have always been my biggest trouble area). Over-pronation can be another major cause that I didn’t mention here. Most dedicated shoe stores can help you find the right shoe and/or orthotic for your specific foot shape and running style.