https://www.runnerscornerpt.com/the-blog-1 daily 0.75 2025-09-04 https://www.runnerscornerpt.com/the-blog-1/a-new-take-on-the-10-rule monthly 0.5 2025-09-04 https://www.runnerscornerpt.com/the-blog-1/why-runners-struggle-to-strength-train-and-how-to-fix-it monthly 0.5 2025-08-14 https://images.squarespace-cdn.com/content/v1/67ec49375f3cf17cc2e81e8f/b39915cf-1f29-459c-b14b-b10743470dca/Your+paragraph+text.png The Blog - Why Runners Struggle to Strength Train and How to Get Better - Runners who are capable of quickly producing more muscular force likely have a performance advantage over those who cannot. Imagine a 7:00 min/mile runner who hits 90% of his peak force in his calf every time he hits the ground. Compare that to a similarly trained 7:00 min/mile runner who hits 50% of his peak force. Who fatigues their calf first in a half marathon? https://www.runnerscornerpt.com/the-blog-1/how-do-stress-fractures-heal monthly 0.5 2025-08-12 https://www.runnerscornerpt.com/the-blog-1/why-you-dont-need-a-running-gait-evaluation monthly 0.5 2025-07-17 https://www.runnerscornerpt.com/the-blog-1/why-less-pt-is-better monthly 0.5 2025-07-24 https://www.runnerscornerpt.com/the-blog-1/is-running-bad-for-your-knees monthly 0.5 2025-07-03 https://www.runnerscornerpt.com/the-blog-1/how-to-get-rid-of-runners-knee monthly 0.5 2025-07-15 https://www.runnerscornerpt.com/the-blog-1/what-are-shin-splints-understanding-medial-tibial-stress-syndrome-in-runners-causes-and-prevention-part-1 monthly 0.5 2025-07-24 https://images.squarespace-cdn.com/content/v1/67ec49375f3cf17cc2e81e8f/b8d1fced-9c5d-4132-a1cc-99133725d673/Grade+1+BSI.png The Blog - Do I Have Shin Splints? Understanding Medial Tibial Stress Syndrome and Stress Fractures in Runners. Early Bone Stress In this stage, the bone and surrounding tissue become irritated. In the image, you’ll notice the arrow pointing towards a slightly condensed, white patch by the shin bone. That is fluid and signifies stress in the outer layer of the bone and surrounding muscle/tendon. What it Might Feel Like: You’ll get shin pain early during a run, but it will improve as you keep going. After the run, pain will go away or worsen. Daily activities typically feel normal. What to Do: At the very least you need to monitor that symptoms don’t start becoming more regular during runs. Proactively, it would be smart to swap a weekly run for a bike for a couple of weeks. To protect the leg while running, keep away from speedwork and hills. If you’re also noticing signs of body fatigue, missed periods, or low sex-drive, you are likely under-fueling getting more calories in is a priority. https://images.squarespace-cdn.com/content/v1/67ec49375f3cf17cc2e81e8f/8745a721-6720-4161-a515-b03950253c09/Grade+3+BSI.png The Blog - Do I Have Shin Splints? Understanding Medial Tibial Stress Syndrome and Stress Fractures in Runners. Bone Stress Injury Now inflammation and swelling start to spread to the inner layers of bone marrow. On imaging, this appears as a brighter white area, but inside the bone. Again, this indicates fluid trapped inside the inner bone layers as a result of inflammation and more stress to the bone. it Might Feel Like: You’ll get shin pain during a run that either starts immediately or gets worse if you push through it. You’ll have pain that lingers after runs. Hopping on it may hurt. Walking might hurt, depending on the severity. What to Do: If you feel like you’re dealing with symptoms like this, you should touch base with a sports physician. These injuries are reversible, but most people likely need to take time away from running until they are non-symptomatic. When I dealt with one of these, I needed 4 weeks of strict no running to feel better - and I caught it early. That doesn’t mean you have to stop exercising. Many can still bike, lift, swim, and do yoga. It helps to work with a PT knowledgeable in these injuries so they can help you adjust your training plan and make sure your diet and recovery are optimized. https://images.squarespace-cdn.com/content/v1/67ec49375f3cf17cc2e81e8f/c764ffc9-f062-4245-9ad6-5994fd1659dd/Grade+4+BSI.png The Blog - Do I Have Shin Splints? Understanding Medial Tibial Stress Syndrome and Stress Fractures in Runners. Stress Fracture If stress continues untreated, the bone weakens enough to actually break. The black spot on the image shows the fracture. While the mechanism is different than falling and breaking your arm, these injuries are just as serious and take months to heal. What it Might Feel Like: Most people who have one of these know something is wrong. You’ll get sharper pain even when walking, and you maybe have a limp. You keep weight off the leg. Running may not even be possible, and if you do try, pain forces you to stop immediately. What to Do: If you are worried you have one of these, see a provider who specializes in sports medicine. Don’t wait. These injuries need to be offloaded while the bone heals. 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