How can you treat shin splints?įirst, look at your training programme and make sure any changes in your run are done with a gradual build (volume and pace). If painful, you can easily reduce the load by taking out the push-off-the-wall when swimming and staying in the saddle during your rides. Poor muscle function around the hip and knee, overloading the shin.Īs shin pain is normally associated with impact, your swimming and cycling training should be pain-free and therefore fine to continue as normal.Alteration in training, suddenly increasing distance, pace, terrain.Excessive range and speed of foot pronation.Poor conditioning/muscular endurance around the shin and lower limb.If you’re experiencing ongoing/worsening shin pain, the most important thing to do is consult a physiotherapist to rule out more serious problems, like stress fractures or compartment syndrome. Shin pain is often difficult to treat as there are so many factors that contribute to the pain, making every individual’s diagnosis and treatment plan slightly different. But if you ignore the pain it can become sharp and acute, limiting your ability to train. It’s normally worse after running or weight-bearing activity and some triathletes will report feeling the same type of pain when out of the saddle on the bike.
Many people describe it as a diffuse, dull ache along the inner border of the shin (tibia). With a shin splint, if you run your fingers over the shin, it’ll usually hurt all along the bone. Shin splints can occur when the layer of connective tissue that covers the surface of the shin bone (periosteum) becomes inflamed or irritated.
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