Whether you’re a novice runner or a seasoned veteran, bruises on the shins can interfere with training or competition. Learning to identify the possible causes can help you avoid bruising and injury while running.
Chronic Compartment Syndrome
Running causes impact stress that normally affects the tibia (shinbone). This is the large bone at the front of your shin that absorbs repetitive motion forces as your foot strikes the ground.
Stress on your muscles from repeated exercise can put greater force on the tissue that fuses the tibialis muscle to the bone, causing pain and swelling, according to OrthoInfo. This is known as chronic compartment syndrome.
Running through shin pain can eventually lead to bone stress and even stress fractures.
Visible bruising can be a sign of compartment syndrome, but it is typically caused by injury rather than exercise.
Foot Strike and Running Mechanics
The way your foot strikes and pushes off the ground can affect the amount of stress on your shins while running.
If you strike with your heel and roll through, you may be overstriding. This can lead to poor distribution of body weight during impact.
Conversely, striking with the toe or ball of your foot absorbs more of the impact with your calf and achilles tendon, leading to better alignment, according to a study published in August 2020.
Correcting your gait with training and gait analysis can help prevent pain from improper foot strike. Learning to strike with the mid-foot while running shifts shock absorption to the large muscles of the calf and away from the shin.
Foot Arch Type and Running Mechanics
Your foot arch type can influence how shock is distributed when you land during running. Very high or very low arches can predispose you to pain or bruises on the shins.
People with high, flat, or rigid arches may be more likely to develop shin splints because the muscles and bones can’t distribute impacts as well, according to Cleveland Clinic.
You can determine your foot type using the “wet test.” To do this, get your foot wet by dipping it in water or standing on a wet towel. Then step on a piece of paper or cardboard and examine the imprint of your foot.
According to Mayo Clinic, if the middle of your foot imprint is broad and filled-in, you have a flat arch. If it is about half filled, you have a neutral arch. If the imprint is very narrow, you have a high arch.
Choosing the Right Running Shoes
Finding the right running shoe is important to improve comfort and prevent injuries, according to Mayo Clinic.
If you have high arches, you may need a neutral cushioned running shoe to absorb shock. Those with flat arches will do better with a stability or motion control shoe.
While highly cushioned shoes offer more shock absorption, they generally offer less support for high and flat arches. Having custom inserts made can help you find a balance between comfort and the right support.
