Will a hilly training route increase your chances of shin splints?

Just after a little advice

3 messages
31/01/2013 at 12:39

This is my first ever post and am sad to say it is about that most talked about subject of shin pain. I have been running for a little over a year now, completed two half marathons and a full. I have never had shin pain before but after recently moving house, I know find my self training on a rather undulating route and wondered whether this could be a cause? Just wondered if anyone knew of any link between lots of hilly runs and the chances of experiencing shin pain? 

I have had gait tested and am training in relatively new shoes with mileage of less than 100 miles, and have not increased my training mileage each week by over 10%. Any advice would be great.

31/01/2013 at 14:18
I think running down hill is one of the big contributors as your foot is flexed down (plantar-flexed) resulting in more stress on the shin muscles/tibia. If the profile of your runs has changed suddenly from flat to hilly, that could be a likely cause.


Ideally find a flatter route, and rebuild the downhill mileage slowly. Easier said than done in some locations!. Also, are you running on harder surfaces now compared to before
31/01/2013 at 14:32

Thanks for your reply. I will certainly try a flatter route. the surface has actually got softer as I am now able to add in a bit of trails. I really need to do the hillwork as I am intending to run the rather hilly Giants Head Marathon in June and have no access to a gym so use hills for my strength work. So is there anything I can do when running downhill to reduce the risk of injury?


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