Shin splints are a common problem, especially among runners and those just starting to run. They can affect both enjoyment of the sport and performance. In this article, we explain why shin splints occur, how to treat them, and how runners, especially beginners, can avoid them. We also introduce you to a supplement that can help runners stay better hydrated and perform better.
Where does shin pain come from?
Shin pain usually occurs on the inside or front of the shin. This condition is also known as shin splints (medial tibial stress syndrome). The pain is caused by overstressing the muscles, tendons and bone in the shin area. It typically feels like pulling or stabbing pain, which often occurs during or after running.
Causes of shin pain
- Overload : Often caused by increasing the intensity or duration of training too quickly.
- Wrong shoes : Inappropriate or worn-out footwear can increase the strain on the shinbone.
- Lack of stability : Weak foot or leg muscles increase the strain on the shin.
- Hard surfaces : Running on asphalt or concrete increases the strain on the lower extremities.
-
Insufficient regeneration : Too little recovery between training sessions promotes overuse injuries.
What can you do about shin pain?
- Take a break : Reduce your running load or take a break to give your body time to heal.
- Cold treatment : Cooling the affected area relieves pain and reduces inflammation.
-
Stretching and strengthening exercises :
- Stretching the calf muscles : Promotes flexibility and relieves pressure on the shin.
- Strengthening the foot muscles : Exercises such as toe raises strengthen the surrounding muscles.
- Change of surface : Run on softer surfaces such as grass or forest floor.
- Physiotherapy : Professional treatment can help correct muscular imbalances.
How should you train as a beginner?
- Slow progression : Increase the running distance and intensity gradually to avoid overloading.
- Proper warm-up : Dynamic stretching before running improves blood circulation and prepares the muscles.
- Regular rest : Schedule rest days to give your body time to regenerate.
- Training mix : Combine running with alternative sports such as cycling or swimming to work other muscle groups.
Does magnesium or other supplements help with shin pain?
Magnesium is an essential mineral that supports muscle relaxation and regeneration. A deficiency can lead to muscle cramps and tension, which can worsen shin pain. Magnesium can be useful as a supplement, especially during intense exercise.
Additionally, electrolyte-rich drinks can help balance fluid and electrolyte levels. This is especially important for runners, as they lose minerals such as sodium, potassium and magnesium through sweating.
Our recommendation for runners: Isotonic from Athletic Supplements
For runners who want to prevent shin splints and improve their performance, we recommend our Isotonic . This specially developed drink provides you with the following benefits:
- Essential Electrolytes : Supports fluid balance and muscle function.
- Fast energy supply : Carbohydrates ensure a constant energy supply during training.
- Improved recovery : The combination of electrolytes and carbohydrates helps prevent muscle cramps and promote recovery.
Whether you're a beginner or an experienced runner, Isotonic will keep you hydrated and efficient. Try it and feel the difference on your next run!
With the right measures and optimal support through nutrition and supplements, you can effectively prevent shin pain and concentrate on your training. Good luck!