When you run, your lower leg muscles work hard to lift and support your body weight, which can cause tightness or discomfort in your shins. This can be due to a variety of factors, including exertional compartment syndrome (ECS), which is a condition that occurs when the pressure within a muscle compartment increases to the point that it impairs blood flow and nerve function.
In particular, the front part of the shin is a common area for ECS to occur. This can be caused by a variety of factors, including muscle imbalances, overuse, or inadequate warm-up or stretching before exercise. It is also more common in athletes who engage in activities that involve repetitive impact, such as running or jumping.
To help alleviate shin tightness when running, it is important to stretch and warm up properly before exercising, and to incorporate exercises that target the muscles in the lower leg, such as calf raises or toe raises. Additionally, proper footwear and orthotics can help provide support and cushioning for the feet and ankles, which can also help reduce the risk of shin tightness and other injuries. If you are experiencing persistent shin tightness or pain, it is recommended to consult with a healthcare professional for further evaluation and treatment.
How runners can avoid shin splints
- Wear shoes with good arch and heel support.
- Use shock-absorbing insoles.
- Avoid working out on hard or uneven surfaces.
- Stretch properly before exercising.
- Practice strength training, especially toe exercises that build calf muscles.
- Strengthen all muscle groups around shin area.
Why do my shins get tight while running?
The most common causes of shin splints are poor hip rotation, over pronation of the foot, flat feet or dropped arches – though high arches can also cause shin splints – and poorly cushioned or worn out shoes.
- Stand facing a wall or closed door.
- Place both hands on the wall.
- Step one foot slightly behind the other.
- Slowly squat down so you are bending both knees to feel the stretch. Keep both heels on the floor the entire time.
- Hold for 30 seconds.
- Switch to the other leg in front, if desired.
Seated shin stretch
- Sit on a chair and lower one knee until it extends in front of the other and the toe extends into the ground.
- Gently shift the body weight forward with the toe planted on the ground until there is a stretch in the shin.
- Hold for 15–20 seconds, then repeat three to five times.
What causes tight shins?
You get shin splints from overloading your leg muscles, tendons or shin bone. Shin splints happen from overuse with too much activity or an increase in training. Most often, the activity is high impact and repetitive exercise of your lower legs.
How long does it take for shins to adapt to running?
Bone takes 3-4 weeks to remodel to a new stress. So if you are adding mileage, interval workouts, running daily, cross training, etc, then your bones will need 3-4 weeks to adapt to this stress.
7 Tips to Prevent Shin Splints
- Stretch your calves and hamstrings.
- Avoid sudden increases in physical activity.
- Exercise on softer surfaces when possible.
- Strengthen your foot and the arch of your foot.
- Strengthen your hip muscles.
- Buy new athletic shoes that are right for you.
- Stay at a healthy body weight.
Why do my shins feel tight?
Often muscular shin pain can be caused by strain or excessive tightness to a number of muscles occupying the medial shin area. Their attachment to the bone via a structure called the periosteum can become irritated and inflamed (periostitis).
How do you relieve shins?
Ice: Apply a cold compress to your shins every 10 to 20 minutes, three to four times a day, for a few days. Ice helps relieve the swelling and pain of shin splints. Pain relievers: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) can ease pain and swelling.
Shin muscle stretch
- Sit in a chair, with both feet flat on the floor.
- Bend your affected leg behind you so that the top of your foot near your toes is flat on the floor and your toes are pointed away from your body.
- Hold the stretch for at least 15 to 30 seconds.
- Repeat 2 to 4 times.
How do you release tension in your shins?
To stretch the tibialis anterior muscle in your shin, begin by standing up straight and bending both knees slightly. One foot should remain on the ground while the other foot curls. The curled foot’s toes should press against the floor. Hold for 15 to 30 seconds before switching to the other foot.
Why does my shin area feel tight?
Along with venous ulcers and varicose veins, tight feeling skin on lower legs can be caused by varicose eczema or lipodermatosclerosis. Varicose eczema is a skin condition common in people with varicose veins. It affects the lower legs, causing symptoms such as dry and flaky skin, swelling and a tight feeling.
Why do my shins hurt and feel tight?
What causes shin splints? Shin splints most often happen after hard exercise, sports, or repetitive activity. This repetitive action can lead to inflammation of the muscles, tendons, and thin layer of tissue covering the shin bones, causing pain.
Should you stretch your shins?
Stretching is an unquestionably important element to alleviating the symptoms of shin splints as well as avoiding stress fractures. Without gradual training and building up of muscles, as you increase their activity and mileage, these muscles start to break down.