Can I Continue to Run With Shin Splints
Can I Continue Run if I Have Shin Splints?
A common question runners with shin splints have is, "Can I keep running with shin splints?"
Unfortunately, there is no clear concise answer.
Before I go further into this article I would like to take this time to let you know if you have not read any of the other articles in my article series on runners with shin splints go ahead and visit this page. I provide you with all the necessary information to help you understand what shin splints are, what causes them, what factors lead to an increased chance of developing them and so much more.
There are many different factors you have to consider to answer this question. However, the most important factor is the severity of your shin splints. In this article, I will try and help guide you to decide the severity of your own shin splints.
In addition, I will try and help describe to you the appropriate actions to take based upon the severity of your shin splints.
I will also go into the other factors that can influence the answer to the question "Can I continue running with shin splints?"/
Before getting into this article I want you to know while one answer may work for one runner, it may not work for another.
This is why it is important to see a medical provider who has experience in treating shin splints. They ask the important questions and help you figure out how you should specifically handle your shin splints.
The Severity of your shin splints
The severity of a runner's shin splints is the most important factor when deciding if you can continue to run with your shin splints.
Every runner's shin splints can have varying conditions of different severities. Consider shin splints to be on a continuum. The continuum varies from none to mild to very severe cases of shin splints.
The more severe your shin splints currently are the more likely it is you will have to take some time off to rest. I always recommend taking 2 weeks off while cross-training with something that challenges your cardiovascular system. While you are taking time off you should also be working on a secondary weakness that may be contributing towards your shin splints such as flat feet, weak calves, weak hips, or poor lower extremity alignment.
If your shin splints fall in the lower range of severity you can most likely continue to run as long as you pay close attention your pain is not getting worse. You may even have to modify your runs to make sure you are not increasing your distance or intensity.
How Severe Are My Shin Splints?
Now that you understand how important the severity of your shin splints are in deciding whether or not you can continue running you need to figure out how severe your shin splints are.
The best way to figure out how severe your shin splints are is to see a medical professional who has experience with shin splints.
However, if you are reading this article you probably are trying to figure this answer out by yourself. Unfortunately, this is not an easy task for someone without medical experience. There are several different things to look at that can help you decide how severe your shin splints are.
1. Your Pain Level
You all probably know the annoying question you get asked at the doctor, "on a scale of one to ten how would you rate your pain at its worst? Zero means no pain at all, ten is your worst imaginable pain".
Well, the answer to this question can help you decide how severe your shin splints are. It can also help you in the recovery but that will come later.
As a general rule if your pain is over a 6 at its worse you have severe shin splints. You will most likely need to cross-train for a couple of weeks and let your shins heal.
Anything between a 3-6 can be considered a moderate case of shin splints. If you are in this category you can sometimes modify your running routine and still allow your shin splints to heal.
Anything less than 3 can be considered a minor case of shin splints. A minor case of shin splints usually will resolve as long as you modify your running routine and pay attention to your body.
2. How Much Do Your Shin Splints Limit Your Running
The next way you can determine the severity of your shin splints is how much they affect your normal running.
You can no longer run half the amount you are used to running. If you are in this category I am sorry to say your shin splints are severe and you need to take a couple of weeks off.
You can no longer run your normal amount but you can get more than halfway. If you fall in this category you are most likely experiencing a moderate to a severe case of shin splints and will most likely need to take a break from running.
You can run your normal amount but you have pain during your run.If you fall in this category be weary. You are very close to developing severe shin splints. This would be classified as a moderate case of shin splints. More than likely you can cut one of the days you are running and substitute it with some cross-training and your shin splints should heel in around a month.
Pain only after you run. This category is considered a mild case of shin splints. Shin splints often first appear after running. Consider staying at the same pace and distance for a couple of weeks.
You may consider taking around one to two weeks off running to nip the shin splints before they become severe.
You can run your normal amount but you have pain after your run. If you are in this category you are in luck, you are experiencing a mild case of shin splints. Do not increase the amount you are running and based on your symptoms you may have to slightly decrease the volume you are running. Do not let this develop into a moderate case of shin splints.
3. How Much Are Your Shin Splints Affecting Your Everyday Life
The amount your shin splints are affecting you outside of running can be an indicator of how severe your shin splints are.
Pain at night and throughout the day. Falling in this category means your shin splints are severe. The particular area of concern is pain at night. The shin bone is not being stressed while you are lying down. You should take time off at least 2 weeks or until your shin splints stop hurting you at night. Once the shin splints stop hurting you at night you can start to cross-train to maintain your fitness level. I recommend cross-training for 2 weeks then begin slowly ramping up your running once again.
Pain when I wake up and throughout the day. If this describes your shin splints you fall in the moderate to severe category. I recommend taking 2 weeks off and performing cross-training. I would not begin running until your shin splints only hurt you during part of your day. At this point, you can start to slowly ramp up your running.
The pain only when I have a busy day on my feet. This would be considered a moderate to a mild case of shin splints. It depends on what you consider busy. For example, if you go up and down 50 flights of stairs in a day and you feel your shin splints it would be considered mild. If you consider a busy day going to the store after work, causing an increase in shin splint pain, this would be considered a mild case of shin splints.
No pain throughout the day. No pain throughout the day means you only have pain while running. This is considered a mild to moderate case of shin splints. If you do nothing throughout the day and your shin splints do not bother you this does not tell us much. On the contrary, if you are on your feet all day shopping at the mall and you do not have symptoms of shin splints it can be considered mild.
Summary of Shin Splint Severity
The severity of your shin splints is the main deciding factor in determining the appropriate treatment approach and if you can run with your shin splints.
A severe case of shin splints requires rest. I recommend at least 2 weeks of rest with cross-training to maintain your cardiovascular and physical fitness. After the 2 weeks, you should slowly begin to ramp up your running. If the shin splints return to a moderate or severe classification you simply shut it down again for 2 weeks.
A pain level above 6 at worst, pain while you are sleeping, pain while doing simple tasks such as walking around a store, and pain that stops you from running half of your normal distance are all considered severe shin splints.
A moderate case of shin splints usually requires rest, however, sometimes runners can heal their shin splints by controlling how much they run. Sometimes dropping a day of running, or decreasing the distance or intensity of the run for a month can cause the shin splints to dissipate.
A pain level of 4-6, pain throughout the day or during a busy day, and shin pain during a run are all considered to be moderate severity of shin splints. Some runners can modify their running pace and distance, as well as possibly decrease the number of running days a week to help the shins heal.
A runner with mild severity of shin splints can often continue to run, however, they must be cautious they are not increasing their shin pain. They should make sure they are not increasing their distance or pace through a two week period. This allows the shin for time to heal.
A mild case of shin splints in runners includes pain only after running, no pain throughout everyday activities, and pain less than 3 at its worst.
As I mentioned before shin splints severity in runners is based on a continuum. The continuum ranges from mild severity to severe severity. It is possible if continuing to ignore the symptoms of mild shin splints that they can progress to moderate shin splints. It is important to recognize and address them early.
Severe shin splints can progress to stress fractures if ignored. Stress fractures are typically treated with a walking boot for 6-8 weeks, then a recovery time of around a month to gain range of motion lost in the ankle, then another month or two of ramping up to re-strengthen the shin bone.
If you find yourself in a constant cycle of shin splints with varying severity despite your best efforts to treat your shin splints seeking advice from a medical expert in the field of sports medicine can be crucial. It can save you time and frustration.
Other Factors to Consider
So now that we have discussed the most important factor, the severity of your shin splints, in determining if you can continue running with your shin splints lets discuss some other factors that may play a role.
Upcoming Competition To best describe this factor I want to describe a scenario I have seen in the clinic.
A high school runner came into the clinic complaining of shin splints with the pain of 8/10 at worst, she can no longer complete half of her normal distance, and has pain throughout her day, even while sitting in class.
I would consider the above a severe case of shin splints.
Here is the kicker, the high schooler has never participated in sports, her high school has a running club that ⅓ of all the seniors join. This year their goal is to complete a half marathon in honor of their teacher who passed away from cancer during the summer. The athlete explains to me how much the run means to her, and how much it means to her socially and emotionally to complete the event.
The event is in 2 weeks.
Under normal circumstances there is no way I would advise this athlete to race in this half marathon, however, it means a lot to her. We decided together for 2 weeks we would cross-train using a stationary bicycle and swimming to maintain her cardiovascular fitness. In addition, we would complete strengthening in her hips and feet. We also took a look at her running form and her shoes. All the above was to focus on distributing the forces of running optimally through her legs and to give her shins a chance to heel just enough to complete the race.
Soon enough her 2 weeks went by and she completed the race. After the race, we spoke, she reported around halfway through the race she started to feel her shin splints come on and by the end I even witnessed her running with a limp.
Her shin splints had come back to a moderate to severe level after the race, however, now she was focused on treating her shin splints and taking a break from running. Her shin splints healed a month later.
In this case, it was okay for our runner to run through the shin splints due to special circumstances.
The takeaway from this story is shin splint severity is not the end all be all when deciding if you should continue running with your shin splints.
The Answer to the Question:
"Can I Continue to Run if I Have Shin Splints"
Shin splint severity is the basis for making your decision if you can continue to run with shin splints.
Severe cases should rest and cross-train while using this time to focus on areas of weakness.
Moderate severity cases sometimes can continue to run with modifications, while sometimes they require rest.
Mild severity cases can usually continue running as long as they do not progress the distance or pace.
Shin splints are a continuum. Continuing to push through your shin splints without acknowledging them and taking appropriate action can cause them to worsen. A mild case of shin splints can turn into a severe case and a severe case of shin splints can cause a stress fracture which takes 3 months to return to running.
I always suggest keeping a logbook documenting the symptoms of your shin splints throughout the day or after a run.
This is a good way to tell if your shin splints are getting worse or healing. You won't have to rely on your memory, you have actual evidence to dissect.
As I have mentioned throughout this article shin splints are one of the most tricky injuries to manage in runners. This is because you are constantly balancing on the line of doing too much and doing just enough. Optimally you can balance this line, letting your shin splints heal while continuing to maintain your cardiovascular fitness. A Physical Therapist with experience in the sports field can help you make these decisions and guide you through the process of healing your shin splints saving you the time and the headache of the guesswork and extensive research.
Continue Reading Shin Splints in Runners Article Series:
Source: https://stayathomept.com/running-with-shin-splints/
0 Response to "Can I Continue to Run With Shin Splints"
Post a Comment