Shins hurt after running? here are 3 quick ways to solve it

One of the most common injuries caused by running, including marathons, is a shin injury. This condition is also referred to as a shin splint ormedial tibial stress syndrome.

Shin injuries often occur in people who have recently increased the intensity of their running or have changed their running routines. As a result, the muscles, tendons, and bone tissue around the shin bones work too hard and become painful. This can also be experienced by runners who have flat feet, not wearing properly sized running shoes. or who don't warm up and cool down after a run.

Check out how to prevent and treat shin injuries below.

How to treat shin injuries after running

Most cases of shin injuries can be treated easily at home. Here are steps that can help you reduce pain and speed up its recovery:

1. Take a break

Avoid physical activity, which can make your pain worse or cause swelling and discomfort. However, that doesn't mean you don't have to be active at all.

While waiting to recover, you can do sportslow-impact, such as swimming, yoga, and cycling. However, avoid running while your leg is still sore as this will only make the condition worse.

2. Ice compress

Apply a cold compress to the area of the shin that hurts the leg. To do this, wrap the ice in plastic and cover it with a cloth or hamduk so that the ice does not directly touch the skin. Compress the painful area for 15-20 minutes. Repeat 4-8 times a day until you feel better.

3. Use pain relievers

You can take pain relievers such as ibuprofen or paracetamol, which you can buy over the counter or drugstores.

You can start your normal activities slowly after a few weeks if the pain has gone away, but first you need to make sure the injury has healed.

The signs of your shin injury are healed

The length of time for a shin injury to heal can vary from person to person, depending on how severe the injury was originally and what caused it. Most cases of injuries heal within 3 - 6 months. These are the signs that your leg is healed:

The injured leg is as flexible (can be bent) as the healthy leg
The injured leg is as strong as a healthy leg
You can press firmly on the area that was injured; it doesn't hurt anymore
You can jog, run and jump without pain

If after being treated with the three steps above the injury has not healed or after 3-6 months you have not shown the signs above, you should consult a doctor. Your doctor can X-ray the injured leg to determine how severe it is, and refer you to a physiotherapist or to an orthopedic surgeon to treat it.

How to prevent the risk of shin injury

If you haven't had a shin injury before, consider the following tips to avoid the risk of injury. The guidelines below can also be applied to prevent shin injuries from occurring in the future:

Run on a flat surface
Alternating exercise between strenuous physical activity (such as running) and light physical activity (swimming)
Avoid running too intensely. Running too intensely will increase your risk of injuring your leg.
Choose the right running shoes. Good shoes have a cushion and shape that supports your activities. By wearing the right shoes, you will avoid various injuries.
Increase the strength and flexibility of your body by warming up before exercise and cooling down after exercise.
Add strength training to your routine. Focus on increasing muscle strength in the torso, hips, and ankles.
Lose weight if you are overweight or obese
Consult to podiatrist (foot specialist) If you have flat feet for recommendations for specific shoes that can provide additional support to reduce stress on your shins.