Shin Splints in East Auckland: Why Your Runs Hurt and How to Fix It
Are Your Shins Throbbing After a Run?
It’s a familiar story at Velca Health Centre. You’ve decided to get fit for summer. You lace up your shoes and hit the Pakuranga Rotary Walkway or tackle the stairs at Mangemangeroa Reserve. The first few runs feel great, but soon, a dull ache starts creeping along the inside of your shin bone.
You try to run through it, but it gets worse.
This is likely Medial Tibial Stress Syndrome, more commonly known as Shin Splints. It is one of the most frequent running injuries we treat in East Auckland, particularly among "weekend warriors" and those training for local events like Round the Bays.
What Actually Is "Shin Splints"?
Shin splints are an overuse injury. The pain you feel is inflammation of the muscles, tendons, and bone tissue around your tibia (shin bone).
It happens when the muscles in your lower leg (specifically the soleus and tibialis posterior) pull excessively on the lining of the bone (the periosteum). It’s not a break, but it is a warning sign that your legs are overloaded.
Why Is It So Common in Howick & East Auckland?
While shin splints can happen anywhere, our local geography creates a "perfect storm" for this injury:
Concrete Surfaces: Many of our best local tracks, like the Cascade Walkway or the Rotary Path, are concrete. Concrete is significantly harder than asphalt or grass, sending more shock through your shins with every step.
The "Hill Factor": Howick is not flat. If you run around Cockle Bay or Mellons Bay, you are constantly running up and down hills. Running uphill forces your calf muscles to work harder, increasing the traction on the shin bone.
Old Shoes: Many locals pull their old sneakers out of the cupboard after a winter of hibernation. If your cushioning is worn out, your shins take the impact.
The Danger Zone: Is it Shin Splints or a Stress Fracture?
This is the most important distinction to make. Mistaking a stress fracture for shin splints can lead to a broken leg.
Shin Splints: The pain is usually "diffuse." You can rub your hand over a 5cm area along the inside of the bone, and it feels tender. The pain often "warms up" (feels better) as you run, but throbs afterward.
Stress Fracture: The pain is "focal." You can point to one specific spot with your fingertip that hurts intensely. The pain gets worse the longer you run and may hurt even when you are resting or in bed.
Note: If you have pinpoint pain, stop running immediately and book an assessment with us.
How We Treat Shin Splints at Velca
Rest helps, but it rarely fixes the root cause. If you don't correct the issue, the pain will return the moment you start running again. Our approach combines Physiotherapy and Chiropractic care:
1. Deep Tissue Release We need to loosen the tight calf muscles (Soleus and Gastrocnemius) that are pulling on the bone. Deep tissue massage and dry needling are highly effective here.
2. Biomechanics & Footwear Check Are your feet rolling in (over-pronating)? If so, your arch collapses, twisting the shin bone and straining the muscles. We can assess if you need orthotics or just a more supportive pair of shoes.
3. Strengthening the "Brakes" Running downhill (like going down Sandspit Road) requires your muscles to act as brakes. We will give you specific eccentric loading exercises to strengthen your legs so they can handle the Howick hills.
Common Questions (FAQ)
Can I still walk with shin splints? Generally, yes. Active recovery is better than doing nothing. However, avoid power walking on hills. Stick to flat ground until the pain subsides.
How long do shin splints take to heal? With proper treatment and load management, most people can return to running within 2 to 4 weeks. Ignoring it can turn it into a chronic issue that lasts months.
Should I ice or heat my shins? In the acute stage (when it’s throbbing after a run), ice is best to reduce inflammation. Apply for 10-15 minutes.
The Velca Action Plan
Don’t let shin pain derail your fitness goals this season.
Reduce your running volume by 50% immediately.
Avoid concrete; try running on the grass at Lloyd Elsmore Park.
Book an appointment: Let our team assess your running gait and clear up that muscle tension.