All the time people ask me about how I dealt with my shin splints. I got bad shin splints after training for my first half marathon, ran with them for my second half marathon and then took six months off running altogether. Now I run marathons and have no pain… so something’s up 
What are shin splints? Sports Injury Clinic says:
“The term shin splints is a name often given to any pain at the front of the lower leg. However, true shin splints symptoms occur at the front inside of the shin bone and can arise from a number of causes.
The most common cause is inflammation of the periostium of the tibia (sheath surrounding the bone). Traction forces on the periosteum from the muscles of the lower leg cause shin pain and inflammation. This has lead to the use of terms such as Medial Tibial Traction Periostitis.”
I’m going to share what helped me get over my shin splints and keep them away.
1. Zensah Compression Sleeves
If I had $1 for every time I recommended Zensah compression sleeves, I’d have a small fortune! But I tell everyone about them because they keep me running pain free. I bought my sleeves when my shins were so bad it hurt to walk. I had a half marathon the next day. Too stubborn to drop out, I was willing to try anything. I wore the sleeves for the half and finished strong. Sure, my shins still hurt, but the sleeves allowed me to actually run when even walking was painful.
I’ve worn the sleeves for every run ever since.
2. Shin-Specific Exercises
If you promise not to laugh at my little video, check this out for two exercises that help me keep my calves strong.
3. Getting Professionally Fitted for Running Shoes
You might need more support or a different shoe altogether. The fitting is free. Contact your local running store. I’m now running with Brooks Trance 9’s. Insoles might be an option too.
4. R.I.C.E.
Rest Ice Compression Elevation
Rest when necessary. Sometimes you’ll need to take a week (or a few months) off from running.
Icing is so important. I ice after every run and sometimes more when necessary. Ice for 15-20 minutes at a time to reduce swelling and blood flow to your shins. Elevate your legs so your feet are above your heart if possible.
I hope that helps! If you have any more comments, leave them in the comments or email me!
Today Katy H. and I went for a trail run! It was a blast! We were talking and laughing the whole time. I kept saying I felt like a 5-year-old running and playing in the woods. Trail running is tough because one minute you’re dodging roots and the next you’re trying to navigate through soft sand. Tough but fun!
What injuries have you dealt with? Would you add anything to my tips?
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after running for 2 years, I developed shin splints during my marathon training. it's terrible. i feel lost without running. thank you for this post. so many people suffer from them. i am seeing someone who is doing active release technique (ART) and it does feel a little better but I am ordering some of these. o took 7 weeks off from running and after a few weeks of slowly!!! getting back my mileage the pain came back. i was so careful, stretching, icing, new shoes, yoga….breaks my heart not being able to run!!!
I found your page through Then Heather Said, and wow, thank you for posting the video on shin splint stretches! I suffer with them off and on and have been struggling to find some stretches that will actually help, so I will try yours from now on.
Congrats on all your accomplishments, you are definately an inspiration, as someone who is half way to her first 5k myself with niggly shins you show that it can be done so thanks! Will definately be a reader from now on
I am not a runner because every time I start to get into a routine, my shins start to hurt. Thanks for these tips!
Great tips. Started training for a 5k but I constantly get shin splints (ouch)! Going to try your tips!!
Omigosh, I just found your blog and I just wanted to thank you so much for this! I have some reoccurring shin splints that totally sideline me. I am in the process of training for my 2nd marathon so I can't just stop running! I am going to pick up some of these today
Hey Ashley ~ Just found your blog via Healthy Tipping Points – about shin splints.
I get shin splints every time I run – then I stop running, it goes away – and when I start running again they come back after a cpl days running
Question about these compression sleeves : What size did you get? I see that there are small/medium/large.
Also – have you ever used custom orthotics to go inside your shoe? My Doctor suggested that I consider that.
Im really willing to give these sleeves a try – just not sure about the size
thanks !
Hey Ashley, I avoid running due to my shins..I am glad to have found your blog. Hope I start running again with all those tips! I really want to do a 5k this summer!
Just so you know, the video where you think youare strengthening your calf…youre actually strengthening the muscles on the front of your shin, tibialis anterior. If you wanted to strengthen your calf you would walk on your toes.
I have a 16 year old daughter who is an elite jump rope athlete who has been competing in Junior Olympics and State competitions since she was 8. Over the past few months, she has had shin pain, worked through it for BIG shows and now she can barely walk. Her coach looked at it last night and said she has a 1 inch separation between bone and muscle on her right leg. I went and got compression sleeves today to try and help her. I don’t know what to do… Articles are saying she may have some fractures that I need to check out. Will this go away. Coach says, “If your not bleeding, your jumping” As a parent, I have to put my foot down for the future of my child. ANY ADVICE PLEASE HELP!
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