Nathan Pennington Running in The Distance

Posterior Shin Splints | Pro Tips to Recovery

Are you wondering how to heal from posterior shin splints? If so, welcome to RunDreamAchieve. I am glad you have made it here. I do know how frustrating running injuries can be. In addition, I have dealt with many different running-related running injuries over the 30 years of competing in our sport. You more than likely have skin splints if you are shins are hurting while you run.

I would highly recommend investing in skins compression sleeves for your legs. Compression sleeves will help to minimize muscle movement while you are running. Thus, it takes off some of the pressure off of your muscles and joints while you are running or competing. In addition, you can still wear these throughout the day and even while you sleep.

I definitely recommend icing as well. I usually will fill up 3 to 5 styrofoam cups and place them in the freezer. You can then peel away the sides of the cup as the ice melts and use these to massage your sins after your workouts. You may also use a heating pad to first warm your shins before going out to run. Then, you can ice them when you get back from your workout.

How Do I Stop My Shins from Hurting When I Run?

I certainly asked the question of why do my shins hurt when I run when I got posterior shin splints the first time. You may also want to consider doing pool running. Pool running is very similar to land running. In addition, it takes all of the impact off of your shins running in the deep end of a pool. The water pressure adds a great deal of challenge to the athlete too.

You will need to pump your arms and legs to keep your head above the water. Also, you can wear a floatation device which will make the running much easier for you. Pool running is great for doing long runs, intervals and easy runs as well. I would mist certainly not try to continue to run if your skins stay sore and are painful.

It is much more of a wise decision to take 2 weeks off with no running. There are far too many runners who continue to train through injuries and make them even worse. Remember, there will always be other races to compete in.

The fact that you are asking why do my shins hurt when I run already tells me you are a disciplined athlete. You want to train and compete at the most optimal levels possible. Well, sometimes we need to back off and allow recovery in order to heal and get the best results.

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Should I Run if My Shins Hurt?

I most certainly would not continue to run if my shins hurt and if the pain continued to worsen. As mentioned above, pool running, although, very boring is the best option you have. Of course, the best option possible for posterior shin splints is complete rest. That being said, pool running takes all the stress and impact off of the shin while you are running.

In addition, you can run in the deep end of the pool for a few minutes to several hours. I would highly recommend wearing a heart rate monitor to ensure you are staying at the proper heart rate zones. I use the Garmin 245 regularly. It helps me to stay the proper intensities during long runs and tempo runs. Also, it can work perfectly even while running in the deep end of the pool as well.

Of course, not every runner has access to a swimming pool. So, your next best option is just to give yourself complete rest. Shin splints, like plantar fasciitis, can take several months to completely heal from. You will certainly need to be patient and allow time for your body to recover and fully heal.

Will Shin Splints Go Away if I Keep Running?

Posterior shin splints are not permanent and will eventually go away. As mentioned above, I would strongly consider investing in some skins compression sleeves. Skins has the best line of compression technology sporting apparel in the marketplace. Compression helps to minimize muscle movement. So, there is less stress on the injured muscle.

The athlete has to remain consistent with their injury prevention remedies on a daily basis. So, make sure you continue to ice for 10 to 15 minutes each day with ice cups. I would also highly recommend dry needling. Dry needling is much like acupuncture.

The physical therapist or practitioner will move the needles in the tight area of your muscle and will help to loosen it. I have found this to be one of the, if not THE best remedy to heal a tight muscle. It usually could recover from a tight muscle in about 72 hours using this strategy. So, I hope that you can get similar results if you are dealing with shin splints.

Again, many athletes ask why do my shins hurt when I run. That being said, not all of them know the other remedies are out there that can help speed up their recovery. Now, you know a few.

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How Long Does it Take for Shins to Adapt to Running?

It takes the body between 3 to 4 weeks to adapt to any stress load being placed on it. So, your shins will adapt to the pressure of running in or around this time frame. You want to first focus on building your aerobic mileage first. I would not be in a rush to get into great shape.

It will happen in due time. I would focus on doing strides twice per week. Strides are great for working on form and acceleration. In addition, they are too short to build up any large amounts of lactic acid. You can do these types of light workouts before or after to easy runs, speed workouts or long runs.

I always tell my athletes to focus on a longer rather than a shorter build up. Remember, the longer you prepare for your upcoming races the better prepared you are going to be when it comes time to race. You should be doing 1 tempo run, 1 long run and 1 speed workout per week. Focus on quality rather than quantity. You can run high mileage and still never set a new personal best in your chosen event if it is spent running too easy.

How Do You Stretch Out Shin Splints?

  1. You can sit in a chair, with both of your feet positioned flat on the floor.
  2. Then, bend your sore leg behind you so that the top of your foot is near your toes and flat on the floor. You will want your toes pointing away from your body.
  3. Next, hold the stretch for at least 15 to 30 seconds.
  4. You will want to repeat this 3 to 4 times.

Closing Thoughts

I hope that this post has been helpful to you. Be sure to subscribe to the RunDreamAchieve YouTube channel. My aim there is to create new weekly training and racing videos to help set you up for success. Again, do not continue to run with shin splints. It is an injury that can take several weeks to months to recover from.

Yes, you will be frustrated. That being said, the good news is that you will heal. I have only had shin splints once and I have been running and racing for over 30 years. You are more than welcome to visit the about page if you would like to know more about my racing and running background.

Make sure to leave me a comment below any of my YouTube videos and I will respond to you. Keep me updated on your training. I am looking forward to hearing about your new personal bests.

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