Running on hard surfaces, improper stretching, lack of warm-up and over-training are all factors that could contribute to shin splints. This painful condition is characterised by pain and redness on the inside of the shin and lumps and bumps over the bone.

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Take action:
Apply RICE: rest – slows down bleeding and reduces the risk of further damage; ice – eases pain, reduces swelling, reduces bleeding initially; compression – reduces bleeding and swelling; elevation – reduces bleeding and swelling by allowing fluids to flow away from the site of injury.

Note that shin splints are not as serious as stress fractures, but they often have similar symptoms. If your shin pain continues after three or more weeks, you should consider seeing your physician for a proper diagnosis.

Read more:Keys to injury-free running
 

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