Is it normal for shins to be sore after running

Updated by: C. Editorial team. Shin splints - self-care. Common activities that cause shin splints are: Running, especially on hills. If you are a new runner, you are at greater risk for shin splints. Increasing your days of training.

Increasing the intensity of training, or going a longer distance. Doing exercise that has frequent stops and starts, such as dancing, basketball, or military training. You are more at risk for shin splints if you: Have flat feet or a very rigid foot arches. Work out on hard surfaces, such as running on the street or playing basketball or tennis on a hard court. Do not wear the proper shoes. Wear worn out shoes. Running shoes lose over half of their shock absorbing ability after miles kilometers of use.

Symptoms include: Pain in one or both legs Sharp or dull, aching pain in the front of your shin Pain when you push on your shins Pain that gets worse during and after exercise Pain that gets better with rest If you have severe shin splints, your legs may hurt even when you are not walking.

Decrease Your Activity. Expect that you need at least 2 to 4 weeks of rest from your sport or exercise. Avoid repetitive exercise of your lower leg for 1 to 2 weeks.

Keep your activity to just the walking that you do during your regular day. Try other low impact activities as long as you do not have pain, such as swimming, elliptical machine, or biking. Reduce Your Pain and Swelling. Things you can do to ease discomfort include: Ice your shins.

Bill Pay. Our Experts. Symptoms of Shin Splints Pain and tenderness along the tibia Potential swelling of the lower legs In chronic cases, there may be lumps or bumps felt along the bones In severe cases, there may be red patches on the skin around painful areas Initially, the pain will stop when exercise stops, but if the condition worsens, the pain can become constant.

Common Causes of Shin Splints The exact mechanisms behind shin splints are not fully understood but are thought to involve a variety of different issues. Common activities that cause shin splints are: Running, especially on hills Increasing your days of training Increasing the intensity of training, or going a longer distance Doing exercise that has frequent stops and starts, such as dancing or basketball You are more at risk for shin splints if you: Have flat feet or a very rigid foot arches Work out on hard surfaces, such as running on a hard court Do not wear the proper shoes Wear worn out shoes Treatment of Shin Splints At Ventura Orthopedics, we recommend that when shin splints strike, you should stop running completely or decrease your training depending on the extent and duration of pain.

Rest your body. It needs time to heal. Ice your shin to ease pain and swelling. Do it for minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone. Use insoles or orthotics for your shoes. Shoe inserts — which can be custom-made or bought off the shelf — may help if your arches collapse or flatten when you stand up.

Here's what to do:. To increase strength and stability, heel raises can also be done one leg at a time. Changing your footstrike may help you to avoid shin splints. Try to avoid heel striking or toe running and instead try to land on the middle of the foot. Ideally, you should land mid-sole and then roll through and push off through the front of the toes. While the practice is common, landing on your heels can cause stress in the lower leg. Similarly, landing on your toes can stress the gastrocnemius calf muscle.

Both of these footstrike patterns can contribute to shin splints and other injuries. Use these tips to practice landing on your mid-foot:. If you are not sure whether your form is a factor in your shin pain, it might help to work with a coach who can evaluate your form and provide advice. If you feel mild shin pain as you're running stop and do a quick calf stretch.

If it's not mild pain or it's getting worse as you continue running, you should stop. Make sure you're also stretching your calves after your workouts.

If your calves are really tight, massage them using a foam roller or other massage tool. 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.

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We and our partners process data to: Actively scan device characteristics for identification. The pain of shin splints can be intense, annoying, and nearly every runner can empathize with how difficult they are to deal with. Fortunately, we have some tips and best practices runners can use to treat and prevent sore shins so you can get on with your training and meet your personal goals!

Shin splints are officially known as medial tibial stress syndrome, which presents as an aching pain on the front of your lower leg—on the shin bone, next to the tibia and calf muscles. If you ignore your shin pain, it can get so bad that it keeps you from running—or even worse, lead to a stress fracture.

If you get a tibial stress fracture, that can halt your training for six weeks or more. Look upstream and downstream of the issue.