Can You Run with Shin Splints? Treatment and Recovery Tips

Pain in the hip and lower back area after exercise?

After running, I noticed that I couldn't stand straight.
I consulted a traditional Chinese medicine practitioner who diagnosed me with periostitis of the thigh.
However, I don't want to give up running.
Is it safe to run with this condition? Will there be any long-term effects after exercising? Additionally, what is the recommended treatment? Thank you, doctor.

Yu, 10~19 year old female. Ask Date: 2016/01/13

Dr. Shi Guozheng reply Orthopedics

Typically, rest for a few days to see if recovery occurs.
If recovery happens, then it is generally safe to resume exercising afterward.

Reply Date: 2016/01/13

More Info

Running with shin splints, also known as medial tibial stress syndrome, can be a challenging situation for many athletes and fitness enthusiasts. Shin splints typically manifest as pain along the shinbone (tibia) due to overuse, improper footwear, or biomechanical issues. If you have been diagnosed with shin splints, it is crucial to understand how to manage your condition effectively while still pursuing your passion for running.

Can You Run with Shin Splints?
While it may be tempting to continue running despite experiencing shin splints, it is generally advisable to take a break from high-impact activities until the pain subsides. Continuing to run on an injured leg can exacerbate the condition, potentially leading to more severe injuries such as stress fractures. If you experience mild discomfort but no sharp pain, you might consider adjusting your running routine. This could involve reducing your mileage, switching to softer surfaces (like grass or a track), or incorporating low-impact cross-training activities such as swimming or cycling to maintain your fitness without further aggravating your shins.

Treatment and Recovery Tips
1. Rest and Ice: The first step in treating shin splints is to rest the affected area. Avoid running or any activities that cause pain. Ice the shins for 15-20 minutes several times a day to reduce inflammation and pain.

2. Compression and Elevation: Using compression sleeves or wraps can help reduce swelling. Elevating your legs can also assist in minimizing inflammation.

3. Footwear: Ensure that you are wearing appropriate running shoes that provide adequate support and cushioning. Consider visiting a specialty running store for a gait analysis to find shoes that suit your foot type and running style.

4. Gradual Return to Activity: Once the pain has subsided, gradually reintroduce running into your routine. Start with short distances and low intensity, and increase your mileage slowly to avoid re-injury.

5. Strengthening and Stretching: Incorporate exercises that strengthen the muscles around the shin and improve flexibility. Focus on calf raises, toe taps, and stretches for the calves and Achilles tendon. Strengthening your core and hip muscles can also help improve your running form and reduce the risk of shin splints.

6. Cross-Training: Engage in low-impact activities such as swimming, cycling, or elliptical training to maintain cardiovascular fitness while allowing your shins to heal.

7. Physical Therapy: If the pain persists, consider consulting a physical therapist. They can provide personalized rehabilitation exercises and techniques to address any underlying biomechanical issues.

Long-Term Considerations
If you choose to continue running with shin splints, be aware of the potential for long-term consequences. Chronic shin splints can lead to more severe conditions, such as stress fractures, which may require a longer recovery period and more intensive treatment. It is essential to listen to your body and prioritize recovery over maintaining your running schedule.

Conclusion
In summary, while it may be possible to run with shin splints, it is crucial to approach this condition with caution. Prioritize rest, proper treatment, and gradual reintroduction to running to ensure a full recovery. By taking the necessary steps to heal and strengthen your legs, you can return to running safely and effectively, minimizing the risk of future injuries. Always consult with a healthcare professional for personalized advice tailored to your specific situation.

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