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.

Léelo primero: Esto es información general sobre entrenamiento, no consejo médico, y nada de lo que aparece aquí es un diagnóstico. Un mismo dolor puede tener causas muy distintas, y solo un profesional cualificado que pueda valorarte en persona sabe cuál es la tuya. Si el dolor es intenso, va a más o no remite, acude a un profesional.

También llamado: Medial tibial stress syndrome, Shin pain

Cómo suele manifestarse

• 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.

Qué suele provocarlo

• 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.

Se dispara normalmente con

• 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.

Qué suele seguir disponible

• 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.

Sustituciones de entrenamiento

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

Qué se suele reconstruir

• 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.

Cuándo parar y acudir a un profesional

• 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 no es un proveedor sanitario. Todo el contenido del índice de molestias es información general sobre entrenamiento, escrita para personas adultas y sanas, y no constituye consejo médico, diagnóstico ni tratamiento. No lo uses para autodiagnosticarte ni para retrasar una consulta. Si tienes dolor intenso, que empeora o que no remite, o cualquiera de las señales de alarma que aparecen en la página, acude a un médico o a un fisioterapeuta cualificado.