Shin splints

An ache along the inside edge of the shin bone that builds through a run and eases with rest. It is the classic complaint of anyone adding running volume to a training week that was previously all gym.

Lies das zuerst: Das sind allgemeine Trainingsinformationen, keine medizinische Beratung, und nichts hier ist eine Diagnose. Derselbe Schmerz kann sehr unterschiedliche Ursachen haben, und nur eine qualifizierte Fachperson, die dich persönlich untersuchen kann, weiß, welche deine ist. Wenn Schmerz stark ist, schlimmer wird oder nicht abklingt, lass ihn abklären.

Auch bekannt als: Medial tibial stress syndrome, Shin pain

Wie es sich üblicherweise zeigt

• A spread-out ache along the inner border of the shin, several centimetres long rather than one spot.
• Sore at the start of a run, sometimes easing mid-run, then worse afterwards.
• Tender to press along the bone edge.
• Both legs are often affected, though rarely equally.

Was es häufig antreibt

• Running volume climbing faster than the lower leg can adapt: the single most common driver by a distance.
• Coming into Hyrox-style training from a gym background where the shins have never run.
• New shoes, or a sudden switch to a much lower drop or a much firmer plate.
• A lot of new surface: treadmill to road, or road to track.
• Calf and foot strength that hasn't caught up with the mileage.

Üblicherweise provoziert durch

• Running intervals, especially on hard surfaces.
• Long compromised runs between stations.
• Double-unders and box jumps in volume.
• Anything repetitive on the balls of the feet.

Was üblicherweise verfügbar bleibt

• The rower, ski erg and bike, which usually stay completely comfortable.
• All strength work including squats and deadlifts.
• Sled push and pull, which many people tolerate when running hurts.
• Running at a reduced volume, if it stays quiet during and after: total rest is rarely the fastest route.

Trainings-Tausche

• Statt Running intervals: Rowing or ski erg intervals matched by effort and duration
• Statt Long easy runs: Bike or pool running at the same heart rate
• Statt Double-unders: Rowing calories or a bike sprint
• Statt Compromised runs between stations: Ski erg between stations to keep the transition skill

Was üblicherweise wieder aufgebaut wird

• Calf and foot strength: heel raises through full range, built up over weeks, are the backbone of most recoveries.
• A slower running progression, and one that changes only one variable at a time.
• Running cadence, if a long, heavy overstride is loading the shin on every step.
• Enough overall energy intake: persistent shin pain in athletes under-eating is a different and more serious problem.

Wann du aufhören und es abklären lassen solltest

• The pain narrows to one small spot on the bone rather than spreading along it.
• It hurts when you hop on that leg, or at rest and at night: a possible stress fracture.
• The calf becomes tight, swollen and numb during exercise and settles right after stopping.
• It keeps returning at the same running volume despite a sensible build.

Sweatlas ist kein medizinischer Anbieter. Alles im Zipperlein-Index sind allgemeine Informationen über Training, geschrieben für gesunde Erwachsene, und keine medizinische Beratung, Diagnose oder Behandlung. Nutze sie nicht, um dich selbst zu diagnostizieren oder eine Behandlung hinauszuzögern. Wenn du Schmerzen hast, die stark sind, schlimmer werden oder nicht abklingen, oder eines der Warnzeichen auf der Seite auf dich zutrifft, geh zum Arzt oder zu einer qualifizierten Physiotherapie.