What are Shin Splints ?

What are shin splints?

Shin splints is a general term used to describe pain along your shin bone – your tibia – that usually develops or gets worse when you exercise, particularly when running.

If you have shin splints, the pain may be down the front or sides of your shin. It’s caused by damage to the muscles, tendons or bone tissue around your shin.

What are the symptoms of shin splints?

As anyone who has suffered from shin splints will tell you, it’s not a subtle injury. You’re more than likely to feel serious pain.

The pain usually happens when you’re exercising and may, at first, ease off during your session.

However, if it becomes too severe to continue, you need to stop. The pain may ease when you stop exercising, only to come back later. If your shin splints are particularly severe, you may have pain when you’re resting. Sometimes, you may also have mild swelling around the area that’s painful.

What causes shin splints?

The causes behind shin splints, ranging from a big increase in your activity levels to weak muscles in the legs.

A change in your activity level, such as starting a new exercise plan or suddenly increasing the distance or pace you run

Running on hard or uneven surfaces.

Wearing poorly fitting or worn-out trainers that don’t cushion and support your feet properly

Being overweight

Having flat feet or feet that roll inwards (known as over-pronation)

Having tight calf muscles, weak ankles or a tight achilles tendon (the band of tissue connecting the heel to the calf muscle)

Poor core stability

Tight calf muscles and hamstrings

Weak quadriceps or foot arch muscles

Medial tibial stress syndrome (stress on your shin bone) – it’s thought that repeated stress on your bone may cause injury to the bone tissue and the periosteum, the membrane covering it.

Stress fractures – small breaks in your tibia, caused by stress on the bone.

Muscle strain, where you overstretch certain muscles in the front of your leg and damage some of the muscle fibres.

Tendon dysfunction – general overloading of the tendon leading to changes that cause swelling and pain.

How do you treat shin splints?

There’s plenty you can do yourself, particularly in mild cases. 


Use an ice-pack to help relieve the pain. Don’t apply it directly to your skin – wrap the ice-pack in a towel and hold it in place for ten to 20 minutes at a time. You can repeat this several times a day if you need to.”

As you might expect, resting your legs is also an effective way to treat shin splints. You might be able to keep exercising during this spell, but in bad cases you can rule out running for up to three months.

Stop running and rest for a few weeks. Depending on the severity of the symptoms, you may not need to completely rest. Talk to a physiotherapist and discuss ways you can modify your exercises to help get you running again and prevent the condition recurring.

If rest isn’t helping, a physiotherapist will be able to develop a training programme that lets you gradually increase your level of activity and helps you get back to your usual exercise regime.

Stretching your calf, shin and hamstring muscles regularly, as well as strengthening your glutes, core and quads, will also help treat and prevent shin splints.

How to lose weight through Running

Lose weight through Running

For those of you out there looking to drop a few unwanted pounds through running, these are some of the key points to keep in mind.

-Change Your Pace

In order to up the calorie burn, you must commit to upping your pace. This is because when you start exercising, your body starts looking for ways to adapt. For example, when you initially begin training, running two to three miles may be a challenge, but over time your body gets used to the change of heart rate, blood pressure, breathing, and stress. To compound the problem, when it comes to weight loss, your body also adapts to burning fuel in the form of calories.

Think back to a time when you started training again after a long break. After only a few minutes of running, you may have been surprised to find yourself breathless and working really hard to get going. That’s because your body has lost its adaptability to running—but in the meantime, it’s burning far more calories to get back to your pre-break fitness level.

A simple thing to add to your running regimen is training at different paces. Rather than doing every run at the same pace, try to change it up a bit. Throw a one-minute pickup (speed up the pace) at every five-minute mark.

At Penkridge Runners we specialise in Interval Training

New Partnership – Zanshin Sports Therapy

Zanshin Sports Therapy & Massage available to all Penkridge Runners at discounted rates. Home visits included. (See full details on our partnership page)

Coming Soon. . .

Starting in January, Penkridge Runners Couch 2 5k – 12 week programme. After the successful introduction of the C25k in January this year, 12 runners completed the course and ran their first ever 5k at Chasewater in April. You to can complete this in 2019, sessions are held every Saturday morning. Email for more information.


Penkridge Runners Presentation Night 2018

Penkridge Runners Award Winners 2018

Highest Attendance: Paula Kimberley and Gavin Marsh

Most Improved Magic Mile: Linda Plant

Effort & Determination: Kristian Russell 

Team Player: Shaun Preece

Most Improved New Starter: Nicky Parkes

Most Improved Female: Paula Murcott 

Most Improved Male: Gavin Marsh

High Achiever Female: Laura Hirst

High Achiever Male: Jamie Graham

Most Inspirational: John Hardwick

Run Leaders Award: Hilary Peters

Coaches Award Female: Linda Plant

Coaches Award Male: Stewart Miekle.


Best Dressed or Not: Paula Murcott

Britain’s Got Talent: Ian Rowlands

PR Nun: Janice Haywood 

Like Carly said “everyone at PR is a Winner” 

Penkridge Runners Provisional Race Dates 2019


Provisional Races 2019

Alsager 5 mile – 3rd February 

Stafford Half – 17th March

Chasewater Easter 5k/10k – 21st April

Attingham Relays – 16th May

Donna Louise Trust 5k/10k – 19th May

Showground Relays – June

Cosford 10k – September

Brewood Woggle 10k – Late Sept

Rodbaston 10k – Late Sept

Katharine House/Shugborough – Oct

Chasewater Pudding Run 5k / 10k –  Early Dec

Telford 10k – Dec

Wheaton Aston 10k – 27th Dec

Some Dates TBC