Shin pain after running – how to deal with it?

Do you feel pain in your shin after running? Some people feel them less often, some more often. However, one thing is certain – even if you feel them only occasionally, you must not ignore them. Such symptoms can be a sign of a serious injury. Therefore, do not ignore any pain in this area. 

You are wondering “why do my shins hurt after running?”. In this article, I’ll tell you why, when it occurs and how to deal with the pain. Read to learn the most important things and help yourself. 

Pain in the shin after running – the place of pain matters 

If your shins hurt after running then, you need to locate the exact spot. Most often the discomfort is in the front or side of the calf. However, the pain can also occur in the back. 

Determining the exact location of the pain will greatly facilitate the diagnosis. This will help you find out what ails your leg, what part of the body is affected, and how to deal with this pain, which is sure to be a nuisance for any runner who experiences it. 

Shin pain after running – anterior part 

What does pain in the anterior or lateral part of the calf mean: Medial Tibial Stress Syndrome (MTSS).

Why? It runs from inflammation of the periosteum, muscles, and tendons around the shin. 

How to recognize it? This inflammation is called shin splints. There is swelling in the place that it hurts, which presses on the tibia. When this happens the calf begins to become tight. This is accompanied by a sensation of the leg bursting. It is not a pleasant feeling. It can frighten many people. 

This ailment is not easy to cure. Therefore, if you feel this type of pain for a long time and nothing helps, go to a doctor to start the appropriate treatment and check if it is shin splints. Pain in the shin area is most severe in the morning and when you get out of bed. At that time, even if you are a daily trainer, give up running. You won’t be able to overcome the pain, and you may only expose yourself to even more injury. 

If you ignore the pain, you can expect more and more severe discomfort later on. Cold compresses, rest and massages will not be enough. Exacerbating the injury with more training, the thought that “I’ll run then the pain will go away,” can even lead to fatigue fractures. 

However, remember not to immediately assume the worst possibility – shin splints. If you feel pain then take a rest from running, put cold compresses on the sore area, and massage your leg. The nagging discomfort should pass. If it doesn’t, it’s a sign to go to a specialist who will examine you and give a diagnosis. 

Shins hurt after running – back of the calf

If you have pain when running at the back of the calf, it may not involve the shin itself, but the calf muscles – the gastrocnemius, soleus, and labrum. The pain is usually pulling. 

If the pain occurs in one leg then think carefully about how your training went today. Did you stumble? Did you fall? Did you stand up badly? If so, there is a good possibility that you unknowingly acquired an injury. In this case, go home and try not to strain your leg. Cold compresses will help with such injuries. After this, you will certainly feel relief.  

What if the pain occurs in both legs? Such pain is indicative of a coot strain, which you may have caused with too intensive training. You have to remember that training is important if you want to be in shape, but the days off for recovery are also important. When you feel that your legs are sore and you have soreness, it’s better to postpone your workouts for the next few days. For that pain – rest, put cold compresses and massage the leg – it should help. Wait with the training. 

The pain is severe and massages, compresses and rest do not help. Then go to a specialist. You never know what could have caused such pain, so it is better to ask your doctor for a consultation. 

When does pain in the shin occur after running? 

• Increase the intensity of the workout – then your body works even more. Your muscles have to bear more effort and load. If you do it too fast and intensely then your body can’t keep up. You are not prepared for a greater effort than normal and thus you may start to feel the effects. Running like this won’t get you anywhere, and will only harm you. 
• Lack of rest – I have already mentioned this, but it is worth also writing about it in this section. If you do not include rest in your training plan then you can get injured very quickly. Therefore, take a day off from training, and if you feel pain again the next day, postpone your training and wait for your body to recover. 
• Bad shoes – in the equipment for runners, the most important thing is shoes. They are the ones that are supposed to stabilize and cushion the leg while running. Inappropriate footwear can also cause shins pain. 
• Poor running technique – if you run poorly technically, you can also expose yourself to injuries and sore shins. That’s why you need to remember to land on your midfoot, not on your heel. When you land on your heel you put a lot of stress on your bones. Many people run this way when they are at the beginning of their journey in this sport.
• Technically difficult route – shin pain usually affects beginners, who used to run on city sidewalks and paths all the time, and then suddenly moved to another area or decided to take part in competitions inadequately prepared for them. 
• Remember about diet – take care of what you eat. You should have protein and calcium in your diet, which are the main bone builders. If you don’t have enough of these in your diet then you can have serious injuries. 

Shins hurt after running – how to remedy it? 

• Warm-up before training – everyone should remember to do a warm-up before training. Without it, you will be able to get injured much more easily. By warming up, you make your muscles warm up and less likely to get injured. 
• Stretching after your workout – if you have finished your workout then remember to stretch your muscles. This will help you feel less post-workout soreness the next day. 
• Running technique – remember to run from the midfoot – this is the part that is the shock absorber that allows you to land safely. If you are constantly landing on the heel then I can already tell you that you will not train like this for a long time. Such a technique puts a lot of strain on the lower extremities. When landing on the midfoot, the force of impact is distributed steadily, so your legs do not feel such a load.
• The proper shoes – choose shoes with good foot cushioning. Remember, however, that even if you buy good shoes you will have to replace them after some time when the cushioning foam breaks down. Once you feel that the shoes are already starting to become uncomfortable and hard then buy new shoes right away, don’t delay until they fall apart during training. 
• Strengthen calf muscles – how to do it? Add strengthening exercises to your workout routine. You can do such a workout both outside and in your home. 
• Don’t tire your legs outside of training – it’s not that you should lie down and do nothing. Rather, it’s that if you have a standing job then do some rest every hour; sit down or lean against a wall. Also, if you can, give up walking in high heels. They put a strain on your legs, muscles, and joints. It’s better to choose more comfortable shoes; you’ll look great in those too 🙂 
• Cross-train – Add another sport to your routine. Intersperse running with swimming or cycling. 

Why do my shins hurt after running? – should I go to the doctor?

Do you feel pain after running and even after rest, compresses, and massages it still doesn’t stop hurting? Go to the doctor!

Only through consultation and x-rays will it be possible to determine what is going on in your leg. It could simply be exhaustion or overtraining, but it could also turn out to be a more serious injury. Remember that you will not diagnose yourself. Many people think this way and treat themselves at home – this attitude can lead to even more serious injuries. Therefore, if initial treatment with rest and compresses does not help, go see a specialist. 

Also, remember not to panic right away when your shin starts to hurt. Surely at the very beginning, every runner had a problem with it, and it was due to bad running technique or overtraining. If you eliminate these mistakes you will be able to return to running without any problems.

Do Shins hurt after running? Now you know why and what you can do about it. Remember about proper diet, technique, warm-up, stretching, and running shoes. Implement these tips you’ve learned today into your life and you’ll experience relief when it comes to shin pain after running. If you continue to feel pain in your shins after a proper rest, then go see your doctor for a consultation. It’s better to have a clear situation when it comes to your health.