How to Run in Spite of Shin Splints
A regular running program can yield better health, stamina, conditioning and appearance. However, along with the good results of running are the sometimes debilitating injuries and aches or pains that must be endured. One of the most common runner's ailments is shin splints and although it is not an injury that cripples the ability to run altogether, shin splints must not be ignored when you decide to run through it.
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Instructions
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Stretch before and after runs. Taking the time to stretch is important in increasing blood flow circulation. You should put special focus on stretching below the knees when you have shin splints. Perform these stretches throughout the day at least three times, not including your stretches before and after runs.
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Ice your injury. Apply ice to your lower leg by using an ice pack or placing a wet towel in the freezer for approximately 30 to 45 minutes. Icing your lower legs will help to minimize swelling and reduce pain. Perform this activity at least three times a day and directly after runs for maximum effectiveness.
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Stride a little less. Although you can still run with shin splints the key to avoiding further or more serious injury is stopping when you feel pain. Until your shin splints heal, shortening the distance, time and frequency of your runs should be seriously considered.
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Keep your legs elevated. Elevating your lower legs above heart level while either in a sitting or lying position will reduce swelling. Use a pillow tucked under your heel or calf to perform this action. Taking an over-the-counter drug with active ingredients of naproxen, ibuprofen, or acetaminophen after eating can also help reduce swelling and pain.
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Reevaluate your running form. Using good form is critical during injury in order to keep running with shin splints and to avoid them. Leaning forward too far during runs, or slouching, can cause excess strain on the lower leg and calf that will further injure you. Pay attention to your form to ensure it is relaxed and not causing you more pain and increasing your chance of injury.
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Tips & Warnings
Getting some extra support in your running shoes or choosing a more comfortable pair is wise if you run with shin splints. Running on softer surfaces, such as grass or sod, can help to reduce the impact running has on your lower leg when your foot lands and can be used in conjunction with shortening runs while your shin splints are healing.
Persistent pain could be a sign of a stress fracture, so be sure to have your legs checked by an orthopedist and/or osteopath if you have consistent pain.
