Shin splints during long distances: how to prevent overuse?

Shin splints during long distances: how to prevent overuse?
  • Herzog Medical

Shin splints are a common complaint among runners preparing for a half marathon or marathon. As training distances increase, so does the load on the lower legs. Muscles, tendons, and the periosteum around the shin bone must cope with these extra kilometres. When this doesn't happen, microscopic irritations arise, manifesting as a dull or stabbing pain along the inside of the shin bone, often referred to as shin splints.

Many runners seek support during the build-up to a long-distance race that matches the load of that moment. Herzog compression socks, for example, are regularly worn during longer endurance runs, as a supplement to a sensible training schedule and sufficient rest. The idea behind this is that targeted pressure on the lower leg can support blood circulation, which for some runners contributes to a more comfortable feeling during and after running.

 

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What causes shin pain during long distances?

Shin splints occur when the muscles and tendons attached to the shin bone are repeatedly overloaded. With every step, a small shock load is created that is absorbed by the lower leg. If you run many kilometers consecutively, the tissues around the shin bone do not get enough time to recover. The periosteum, the thin layer around the bone, becomes irritated, and this feels like a dull or burning pain along the inside of the lower leg. This process usually builds up gradually and often only becomes clearly noticeable when the training volume structurally increases.

A rapid increase in training mileage is a common cause of overuse. Those who significantly ramp up their weekly distance in a short time give the lower leg little time to adapt to this new load. A change of surface also plays a role, because going from a soft forest path to hard asphalt requires a different way of pushing off. Outdated running shoes, a changed running technique, or a lot of hill training can further increase the pressure on the shin bone. Knowing more about how runningaffects the lower leg over longer distances helps to make more conscious training choices.

Tight or fatigued calf muscles can further exacerbate the complaints, because part of the load normally absorbed by the calf then shifts to the shin bone. Those who regularly experience calf complaintsin addition to shin pain should not view the two separately. During long runs, some runners opt for Herzog PRO Compression Tubes around the lower leg, with the idea that targeted pressure supports the calf muscles and thus indirectly can reduce the load on the shin bone. This is not a substitute for proper training buildup, but rather a supplement to it.

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What are the signs of shin splints and when should you be careful?

Shin splints usually start with a dull ache on the inside of the shin bone, which primarily occurs during or shortly after running. Initially, the pain often disappears after a short rest period, making the complaint easy to underestimate. When touched, the area sometimes feels tender or slightly swollen. Some runners primarily notice the pain during warm-up, while others only feel it after several kilometers when fatigue increases. Because the complaint feels mild at first, training often continues unabated, which can delay long-term recovery.

The difference between common overuse and a more serious injury often lies in the location and progression of the pain. With shin splints, the pain is usually spread over a larger part of the shin bone, while a stress fracture often occurs at a small, sharply defined point. If the pain persists at rest, becomes increasingly severe, or if there is clear swelling, it is advisable to consult a general practitioner or sports doctor before continuing to train. It is not recommended to continue running with an unclear, persistent shin pain without having the cause diagnosed.

If you continue to run despite the complaints, a slight irritation of the periosteum can turn into a more persistent injury that requires much longer recovery. Overuse of the lower leg is not unrelated to other complaints in the region, as incorrect push-off due to shin pain can put extra pressure on the Achilles tendon. Those who want to know more about the development and approach to this injury can find background information on shin splints. Early detection and adjustment prevent a temporary overload from developing into an injury that disrupts the build-up to a long distance.

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How do you prevent shin overload during long distances?

The most important step in preventing shin splints is a gradual increase in training volume. The lower leg needs time to adapt to new distances, a higher pace, or extra hill work. If you increase too quickly, muscles, tendons, and periosteum have too little opportunity to adapt to the new load. Alternate intensive long runs with calmer training sessions and recovery moments, so that the lower leg can recover in between. A training schedule that takes into account previous complaints, such as recurring muscle complaints in the calf, prevents old overload from repeating itself in a new form.

In addition to the build-up of kilometers, the surface plays a role. A lot of variation between asphalt, forest trails, and a track ensures a more varied load on the lower leg than always the same hard route. Outdated running shoes that have lost their cushioning increase the chance of complaints, as does a running technique where you land heavily on the heel. For runners preparing for trail runningthis is extra relevant, because varying surfaces and altitude differences place different demands on the lower leg than a flat asphalt route. Therefore, consciously choose shoes that match the type of terrain you train on.

Compression can provide support to the lower leg during and after long runs, because targeted pressure can promote blood circulation and limit muscle vibrations. Herzog PRO Compression Stockings are individually fitted at six measurement points, so that the pressure distribution is gradual and controlled instead of squeezing equally tightly everywhere as with a standard stocking. They are developed from medical compression technology and carry an MDR quality mark, and are used by both athletes and healthcare professionals. More explanation about how this effect of compressionprecisely relates to blood circulation and recovery can be found in the background information on the website.

Frequently asked questions

Can you continue running with shin splints?

With minor complaints, careful continued training is sometimes possible, but with persistent or increasing pain, rest is needed to prevent further irritation of the periosteum. If you continue running without adjustments, there is a risk that a temporary overuse will turn into an injury that takes longer to recover from. In case of doubt, always consult a general practitioner or sports doctor before resuming training.

How long does shin splints recovery take on average?

Recovery from shin splints varies greatly from person to person and depends on the cause, training structure, and how quickly the load is adjusted. Some runners notice improvement after a period of rest and modified training, while for others the complaints persist longer. A general practitioner or sports doctor can best assess what a realistic recovery path is in a specific situation.

Do compression socks help with shin pain?

Compression can contribute to improved blood circulation and can limit muscle vibrations during running, which some runners find pleasant during the build-up to a long distance. It is not a substitute for gradual training or for rest in case of persistent complaints. If in doubt about the cause of the pain, it is wise to consult a doctor first.

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