Do You Want To Know How To Get Rid Of Shin Splints Forever? Read This Article And Learn A Little-Known Method That Will Help You Get Lasting Relief FAST…
I struggled with shin splints for NINE YEARS…
Every treatment technique I tried seemed to give me nothing more than temporary relief… then the next time I’d go for a run the pain would come back, many times I wondered if I’d have to struggle with this condition for the rest of my life.
And, this drove me NUTS.
My shin pain were so bad at times that I could hardly walk… and I can’t tell you how many times I had to miss out on going for one of a morning jog (I love these) or playing soccer on a Tuesday night with my buddies because the pain was too severe…
But I’m here to tell you, that it doesn’t have to be like this for you!
Through a TON of trial and error, I’ve now figured out a method that’s literally guaranteed to get rid of shin splints FOREVER. And I want to teach it to you right now.
Here’s how it works…
1. Identify The Causes Of Your Pain
It’s important to understand that shin splints is a “gutter” term that refers to a variety of different conditions and pathologies that lead to pain in the lower half of the (tibia) shinbone.
Over the years I’ve found that there are four primary underlying causes that are directly responsible for, or contribute to, nearly every single case of shin splints. And you will be able to easily identify them using the simple tests I show you inside my eBook “Stop Shin Splints Forever”
Once you’ve identified which of the underlying causes” you have, it’s time for step two.
2. Treat The Symptoms
You can’t correct the underlying problems if your pain is so severe you can’t move. So in this step you’ll implement various strategies to help reduce and eliminate your pain so you can focus on correcting the underlying problems that are responsible for it.
Then you’re on to step three, which is…
3. Treat The Causes And Condition
Remember, pain is just a warning signal from your body telling you that you need to fix a problem. So in this step you work on treating the cause, which is the conditions and underlying problems you identified in the first step.
Realize that beginning any treatment without identifying what’s really causing your pain is a recipe for failure and frustration.
If you continue using generic, one-size fits all, “conventional” shin splints treatment techniques, you may NEVER address the real causes of your pain and stay stuck with this condition for years. And if you keep exercising or playing the sports that likely CAUSED these underlying problems in the first place, you risk making your condition even worse – or doing PERMANENT damage.
Are you with me?
So use this approach to get rid of shin splints once and for all. Get started today!
I’m here to help you make it happen… in my eBook Stop Shin Splints Forever, I show you in GREAT detail how to identify what’s really causing your pain… In fact, I consider this section where I talk about these things to be the MOST important part of the WHOLE book.
Because unless you figure out EXACTLY what’s causing your shin splints – any treatment techniques you use won’t be nearly as effective as they could be.
And when you DO identify the causes, the treatment techniques I teach you for addressing each of these specific causes will be 10x as powerful…
The best way to get it handled is through reading my book, so grab a copy and see for yourself – just click here: Stop Shin Splints Forever
Shin splints are a painful injury that can prevent people from staying active. Although certain factors can predispose you to shin splints, there are steps you can take to treat them and ensure they don’t occur again.
What are shin splints?
Shin splints, also known as medial tibial stress syndrome, are when inflammation occurs between your calf muscles and the front, inside section of your shin. They will often happen when you are exercising too often or pushing yourself too hard.
According to James Daniels, MD, a sports medicine physician at Southern Illinois University, when humans shift from walking to running, especially on hard ground, we put more stress on our forefoot and shins.
This is why shin splints are most often caused by running, as well as sports with explosive vertical motions like jumping, says Christopher Hicks, MD, an orthopedics doctor at the University of Chicago.
According to Daniels and Hicks, there are a few physical traits that can increase your risk for getting shin splints:
- Overpronating. This is when your foot and ankle rotate towards your pinkie toe when running. It is one of the biggest physical risk factors for shin splints.
- Differences in the length of one’s legsmay also put one at risk for shin splints.
- Flexibility. If you struggle to flex your foot backward, towards your shin, you may have an increased risk of shin splints.
- Weak hip muscles.Research has found that weak hip abductors can cause or exacerbate issues like sprained ankles, stress fractures, and shin splints.
How to treat shin splints
The most common cause of shin splints isn’t a specific activity or physical trait, but people pushing themselves too hard, too fast. Therefore, the first step to treating shin splints is rest. Make sure to take a break from training for two to four weeks, or until the pain subsides.
Daniels and Hicks offer a few more tips for treating shin splints:
- Ice the area. Hicks recommends freezing water in a disposable cup and peeling off the lip of the cup, so you can use it as an ice stick. Rub the affected area with ice for 20 to 30 minutes, a few times a day, until the shin starts feeling better.
- Avoid foam rolling. While foam rolling, especially along the hamstrings, is great for general health and wellness, Hicks advises that rolling over the site of your injury — like the front and inside section of the shin — can make your shin splints worse.
- Wear compression sleeves. When you begin working out again, compression sleeves can help provide some relief and even prevent future shin splints.
- Hold off on painkillers. Since inflammation is part of healing, nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and aspirin may affect the healing process. Only use NSAIDs if the pain is intense, or try using non-anti-inflammatory pain relief such as acetaminophen (Tylenol).
How to prevent shin splints
To prevent shin splints from recurring, it’s important to not overexert yourself when exercising. Runners, especially new distance runners, should not increase the pace or distance of their runs by more than 10% at once, says Hicks.
Aside from not overdoing it, you can also prevent shin splints by strengthening the feet and hips — as well as maintaining flexibility in the ankle. Hicks and Michael Fredericson, MD, an orthopedic and sports medicine doctor at Stanford University, recommend these exercises to prevent shin splints:
- To stabilize muscles in the foot, try standing on a towel and scrunching it with your toes. You can also try picking up marbles or other small objects with your toes.
- Alternate between standing with your big toes lifted off the ground and lifting every toe but the big one off the ground. Make sure you aren’t rolling your ankle in any direction to compensate. This can prevent the ankle from overpronation when running.
- Exercises such as clamshells and monster walks improve the strength of hip abductors, the stability of the hip, and your gait.
- Traditional weight training exercises such as barbell squats, and deadlifts, as well as single-leg exercises like Bulgarian split squats and lunges, can strengthen lower leg muscles and improve hip stability.
- Basic calf stretches, such as downward dog, are best done with both bent and straight legs, to stretch both muscle groups in the calf.
To further improve foot stability, you can also try walking barefoot on the balls of your feet. “The number one thing,” says Fredericson, “is to make sure you are doing some type of barefoot activity.” This can include doing the barefoot exercises mentioned above or even just walking around your house without shoes or slippers. Being barefoot improves the strength of intrinsic muscles in the feet and up the legs, thereby establishing healthier feet, ankles, and shins.
Just as well, a 2019 paper found that orthopedic inserts to support your arch can help with shin splints. However, before investing in foot inserts, see an orthopedic professional who can analyze your gait. Otherwise, says Hicks, make sure your running shoes are broken in first before looking for an insert.
When it comes to preventing shin splints, Daniels says you don’t need fancy shoes or expensive inserts. In fact, just shoring up weaknesses in your feet and hips — and knowing when to sit back and break out the ice pack — can be all the fix most people need.
Whether you like to run, play basketball, or stomp your feet when you don’t get your way, the pain caused by shin splints can force you to the sidelines. Shin splints — or medial tibial stress syndrome, if you want to be all sciencey — occur when too much force is repeatedly placed on nearby connective tissue. (How much is too much depends on the person.) And while we know you’re obviously enough of a badass to play through the pain, we still suggest you try these remedies ASAP.
You don’t need to be bedridden, but you should refrain from activities that require repetitive impact on hard surfaces or involve the same muscles as running. Try biking, swimming, or running in the shallow end of a pool if you’re one of those guys who can’t sit still.
• ELEVATE YOUR LEGS
When you’re just sitting around, elevate your shins above your heart and take anti-inflammatory drugs like ibuprofen or aspirin to reduce swelling. It’s tough to recline like that at work without looking like a lazy-ass, so sneak it in while you’re reading or watching TV.
• ICE YOUR SHINS
Icing an injury is almost always a good idea since the cold constricts blood vessels and reduces inflammation. Try to ice your shins for 10-15 minutes up to four times a day, and be sure to do it after stretching or exercising. To prevent your skin from feeling like it’s being iced with napalm, always wrap the ice in a towel or washcloth.
• USE COMPRESSION
Use an elastic bandage or compression sleeve to apply pressure to the injured area. But if the pain gets worse, the area becomes numb, or your foot starts turning blue, loosen the wrap. Duh.
• STRETCH YOUR LEGS
Stretching the muscles of your lower legs will help build new collagen, speed repair, and strengthen and increase flexibility — all of which will make you less susceptible to shin splints.
• CHOOSE THE RIGHT RUNNING SHOES
Your shoes need to fit your foot type. If you overpronate, you have flat feet that roll inward too much when you step. If you underpronate, your feet don’t roll inward enough. (A good athletic shoe store should be able to analyze your step.) There’s no magic formula for when to replace your shoes — anywhere from 200 to 500 miles — but generally, if your body suddenly starts to hurt, it may very well be because of your shoes.
• RUN ON SOFT SURFACES
Running on concrete or asphault can cause and aggravate shin splints. So if possible, choose grass, dirt, or bouncy castles.
• SUPPORT YOUR ARCHES
Along with well-cushioned shoes that fit your foot type, arch supports and orthotics help soften and disperse the stress on your shinbones. Try the relatively inexpensive off-the-shelf ones at pharmacies or Target. If they don’t cut it, you may need to head to a podiatrist for orthotics made from casts of your feet.
Many runners end up with shin splits and look for the fastest way to get rid of them. The following article will cover some of the best ways.
Many runners end up with shin splits and look for the fastest way to get rid of them. The following article will cover some of the best ways.
As an athlete or runner, you are bound to end up dealing with shin splints. You may have experienced these in high school or college when you tried your hand in sports. You may be a great athlete, but these are mostly unavoidable. It is the natural wearing out of leg muscles due to excessive walking, sprinting, running and jogging. Many people therefore look for the fastest way to get rid of splints.
What are Shin Splints?
There are two major bones in the lower leg. The thin and smaller bone is called the fibula and the larger bone is the tibia. Also known as the shin bone, the tibia runs parallel to the fibia, beginning from the knee to the ankle. There are many muscles like the tibialis muscles that are connected with these two bones. The anterior tibialis is the muscle that helps bending the foot upward and the posterior tibialis helps pulling the foot down and even towards the inner side.
Shin splints is the term used to describe the lower leg problems that range from nerve irritations, tendonitis and stress fractures. The repetitive use of the muscles, leads to an overworked shin bone that leads to shin splints. The constant pulling of the muscles leads to tearing away of muscles and causing it to get inflamed.
Activities like jogging, basketball, sprinting, etc. may lead to anterior shin splints. The inflammation of the anterior tibia muscles of the leg causes these problems. They are commonly seen in people who are not habitual to the above mentioned activities that lead to strain and pressure to the anterior tibialis muscles. Foot and leg imbalances cause posterior shin splints that lead to strain on the posterior shin muscles. It is commonly observed in people with flat arches, imbalanced tight calf muscles, etc.
There are many causes of shin splints that may sometimes be unavoidable. These are usually easily correctable, as they occur mostly due to incorrect running practices.
- Inexperienced runners may develop shin splints in the initial stages of practice runs
- Tight Achilles
- Tight calf muscles
- Running on uneven, uphill terrain or concrete surface
- Sudden increase and decrease in running speed
- Landing on the balls of feet while running
- Leaning too far forward or backwards when running
- Wearing worn out, ill-fitting, improper running shoes
Getting Rid of Shin Splints
Shin splints are universal, as all runners suffer from this lower leg pain. Along with leg pain, nerve problems, stress fractures and tendonitis, tearing of anterior tibialis muscles are a common complaint. Let us discuss some of the best ways to get rid these.
The first thing to do is understand what is causing it. It may be due to the high impact on your heels. This may be because of hurdling, running, long-jumps, triple-jumping, pole-vaulting, etc. It may also be due to worn out shoes, running surface, excessive training, etc. Thus, you need to change your running shoes, if you have worn them for over 3 months, select a good pair of shoes that fit well and are comfortable to wear. If the cause is a hard, uneven surface, then you need to run on softer surfaces. You can select a grassy park or dirt trail to practice running. Avoid pavements, as they lead to extra stress in legs and also avoid switching from hard to soft surface in the same run.
You need to take ample rest and apply an ice pack to your legs. Do this frequently, during the first 48 to 72 hours. Keep your legs elevated and follow the RICE regime (rest, ice, compression and elevation). Visit a medical practitioner to get some professional help. But do not become completely inactive during the rest period. You should continue with some walking and light jogging. If you find the pain intensifies with these activities, you may use walking aids to help you walk till the pain subsides considerably.
When the intense pain and inflammation reduces to a great extent, you can begin with a moist heat and massage regime. This is one of the best ways, as the heat increases the circulation and deep tissue massage helps keeping the muscles and tissues supple. You may even try some anti-inflammatory drugs like aspirin or ibuprofen to reduce the pain and inflammation.
Another fast method is trying stretches for shin splints, before beginning any kind of physical activity. You need to warm up before exerting your shin muscles, or you may worsen your condition. Remember to carry out stretching and exercises as a regular activity, as it will help keep your muscles loose and supple.
You can begin running after 3 to 4 days. However, start with a little light running on a soft, grassy surface, till your shin splints heal completely. You need to train yourself properly and exercise in the right way, so that your muscles get accustomed to the regular activities. Make sure you follow your instructor’s advice and train accordingly. Never over-exert yourself and never stretch yourself beyond your limits in one go. Speak to your medical practitioner for expert advice on their cure.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.
- Medical Author: Karthik Kumar, MBBS
- Medical Reviewer: Pallavi Suyog Uttekar, MD
Stretches, Prevention, and Tips
Shin splint is a common workout injury that aggravates due to overuse or repeated stress on the lower legs, especially between knee and ankle. It is a general term that many people use to describe pain along the front portion of their legs. The tibia which is the long bone in the front of the lower leg usually becomes swollen and painful. Sometimes an individual may also have a hairline fracture or muscle tear in this condition. Overstressed or weak muscles and connective tissues that run through the front of the legs are the culprits behind the ailment. People experience shin splints in both legs at the same time. The pain often worsens when a person is running or walking, and it persists longer than usual.
Most common causes:
- Most people get shin splints from repeated pounding on hard surfaces during activities such as running, basketball, or tennis.
- Working out harder than usual or training too hard or too fast instead of working up to a training level gradually is the most common cause of shin splints
- Workout shoes that don’t have enough support may also be one of the causes for shin splint.
- Running or walking on a different surface than you are used to. For example, a person may get shin splints when they switch from running on a trail to concrete or asphalt.
Most common stretches to relieve pain:
- Foam Rolling: An individual may kneel on the roller, then gently roll two inches down the front of the shin, then again roll one inch up. This may be repeated all the way from the lower knee to the ankle. Total-leg rolling session one to three times per week is usually recommended
- Shin Stretch: An individual may sit on feet with the top of the foot and legs flat against the floor (best done on a mat). Slowly lean back to increase the stretch supporting the upper body with arms.
- Toe Pull Back: A person may sit with legs together, straight out in front of the body. Use a slow controlled motion to pull the toes back towards the torso. If they do this exercise properly, a person may feel the front of the shin tighten.
- Toe Raise: Balance with heels on the edge of a step, then pull the toes upwards and in towards the shins. They might know if they are doing this exercise right when they feel the front of the leg tighten.
- Heel Walking: Balance on the heels barefoot and walk around in circles or a figure eight for a set period of time. Start small with only 15-20 seconds then build up to a minute or more.
Prevention tips for shin splints:
- To avoid getting shin splints, people starting a new activity should progress gradually, should not intensify their exercise too quickly and should thoroughly warm up before doing any sports.
- Wearing proper footwear that can provide enough support to the feet is important, especially for people with flat feet. Shoes should be replaced every 350 to 500 miles.
- Cross-train in sports such as swimming or cycling, which have a lower impact on the shins, to balance out workout.
- Add strength training to workouts to develop the muscles that can prevent shin splints.
- Don’t overdo it. Runners, and athletes in general, have a habit of pushing through pain, but this could just cause more injury and keep them down for longer periods of time.
- Poor foot mechanics and weak muscles tend to contribute to shin splints. In order to prevent it these people will need physiotherapy or wearing custom orthotics.
Treatment for shin splints:
- Shin splints may often be treated with rest.
- Using ice and compressing the area can help relieve the pain.
- Stretching the lower leg muscles may make the shins feel better.
- People with shin splint pain can also take anti-inflammatory medication such as ibuprofen (Advil, Motrin IB, others), naproxen sodium (Aleve), or acetaminophen (Tylenol, others) to reduce pain
- If self-care measures don’t ease the pain, a doctor may be consulted for fractures and muscle tears.
- Individuals may make a gradual return to usual activity, after pain-free for two weeks; however, reports show that shin splints may take three to six months to heal completely.
- People who repeatedly get shin splints may benefit from rehabilitation, orthotics such as insoles, footpads, or heel inserts that help align and stabilize their foot and ankle.
This article was medically reviewed by Troy A. Miles, MD. Dr. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. He received his MD from the Albert Einstein College of Medicine in 2010, followed by a residency at the Oregon Health & Science University and fellowship at the University of California, Davis. He is a Diplomat of the American Board of Orthopaedic Surgery and is a member of the American Association of Hip and Knee Surgeons, American Orthopaedic Association, American Association of Orthopaedic Surgery, and the North Pacific Orthopaedic Society.
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Known medically as medial tibial stress syndrome, “shin splints” are a type of pain you can get from overusing or repetitively straining the muscles that run next to your shinbone, or tibia.  X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Shin splints are relatively common for people who do a lot of physical activities on their feet. They can be a real nuisance, but they’re surprisingly easy to cure! If you have shin splints, try some of the tips and tricks on this list to relieve them.
Shin splints are characterized by pain and swelling along the shinbone. The most common factors that elevate the risk of injury are (i) high-impact physical activity, and (ii) an increase in duration, intensity, or frequency of physical activity.
In most cases, shin splints can heal with simple, at-home treatment. Some of the most effective measures include the RICE method –Rest, Ice, Compression, and Elevation.
Rest prevents the risk of further injury by eliminating stresses on the muscles and tissues surrounding the shinbone; Ice reduces inflammation and will alleviate pain; Compression restricts blood flow to reduce swelling, and Elevation will reduce swelling and pain.
Nonsteroidal pain medication may also help to reduce pain and inflammation. 
Should I visit a doctor if I suspect shin splints?
If you are experiencing mild pain in your shinbone, it may be useful to consider the possible causes of injury. You should also begin to rest your leg immediately and begin conservative treatment.
If your symptoms do not improve within a week or if they worsen, you should seek medical attention. The common signs of an injury or infection are redness, swelling, and pain.
Barring complications, shin splints typically heal between two to six weeks,
Stretches for Recovery and Prevention
There are several exercises that can stretch and strengthen the muscles surrounding the shinbone, which will reduce the risk of developing both shin splints and stress fractures in the lower leg.
The most common exercises target the two calf muscles, the Achilles tendon, and the anterior tibialis.
- To stretch the gastrocnemius (the larger calf muscle), place both hands against the wall and position one foot in front of the other. With both feet pointing straight ahead and the heels flat, bend the front knee until you feel tension in the calf of the back leg.
- Then, to stretch the soleus (the smaller calf muscle), start with this same positioning and bend your back knee until you feel a stretch. You may need to shorten your stride in order to keep your heels on the ground.
- The Achilles tendon standing stretch is also a simple, but effective exercise. Stand on the balls of your feet on a short ledge and slowly lower your heel down until you feel a stretch along the back of your leg.
- For an additional strength exercise, you can also stand with both heels dangling from the ledge and slowly raise your heels up and down.
- Similarly, you can stretch the Achilles tendon by sitting on the floor, with one leg bent and the other extended.
- With an exercise band or a towel wrapped around the ball of your extended foot, slowly pull the toe towards you until you feel a stretch along the back of the leg.
- Lastly, for a tibialis anterior muscle stretch, sit on your feet, with your toes pointed slightly in and your hands on the floor.
- For a deeper stretch, you may lean forward onto your hands, lifting your legs and knees off the floor, to stretch the muscles in the front of the leg.
There are many measures that can be taken to reduce the risk of developing shin splints. These strategies mostly involve limiting the risk factors associated with the injuries, including:
- Switching between low-impact activities (swimming, walking, and biking) and high-impact activities (running, jumping, and dancing).
- Easing into new activities or increasing the duration, frequency, and intensity gradually.
- Exercising on even terrain and ensuring that your footwear adequately protects your foot from shock forces. If necessary, consider using shock-absorbing insoles.
- Taking personal health history into account before changing normal activity. 
- Performing stretching and strengthening exercises to stabilize the muscles and tendons surrounding your shinbone, which will prepare your legs for higher-impact activities. 
- Stopping and resting your body once you experience pain during an activity.
- “Shin Splints.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 17 Sept. 2019, www.mayoclinic.org/diseases-conditions/shin-splints/symptoms-causes/syc-20354105.
- Alaia, Michael J, and Stuart J Fischer. “Shin Splints – OrthoInfo – AAOS.” OrthoInfo -AAOS, Aug. 2019, orthoinfo.aaos.org/en/diseases–conditions/shin-splints.
- “Running with Shin Splints? What You Need to Know.” Orthopaedic Associates of Central Maryland, 3 Aug. 2018, www.mdbonedocs.com/running-with-shin-splints-what-you-need-to-know/.
- “Stress Fractures.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 17 Sept. 2019, www.mayoclinic.org/diseases-conditions/stress-fractures/symptoms-causes/syc-20354057.
- “Stress Fractures of the Foot and Ankle – OrthoInfo – AAOS.” OrthoInfo – AAOS, Mar. 2015, orthoinfo.aaos.org/en/diseases–conditions/stress-fractures-of-the-foot-and-ankle/.
- “Stress Fractures: Causes, Symptoms, Tests & Treatment.” Cleveland Clinic, 12 May 2020, my.clevelandclinic.org/health/diseases/15841-stress-fractures.
- Hecht, Marjorie. “7 Shin Splint Stretches for Recovery and Prevention.” Edited by Gregory Minnis, Healthline, 6 Mar. 2019, www.healthline.com/health/shin-splint-stretches.
Elizabeth Miclau is an undergraduate at Harvard College, planning to pursue a concentration in life sciences or sociology. As a member of both Puerto Rico’s National Diving Team and Harvard’s Women’s Varsity Swimming and Diving Team, she has a strong background in elite athletics. In the past year, she has contributed to several journal publications and peer-review-funded research projects.
With Marathon season underway and the weather warming up, lot of us are dusting off our running gear and heading outside.
Running has fantastic health benefits, it’s easy to do and it doesn’t require much equipment or a gym subscription. However, if you’re new to running – or you’re getting back into it after a break – it’s really important to have a steady training plan for building up the miles.
Training errors such as sudden spikes in your distance, pace or insufficient rest days may ‘overload’ the shin bones causing pain in your lower leg that most people refer to as shin splints.
The pain and swelling felt when you have hurt your shin bones will ease with rest but may flare up again frustratingly the next time you try to get out for a run. Left untreated it can become more severe and may eventually led to stress fractures of the shin bones.
Tips to help your shin splints heal
As with other types of sports injury you can relieve pain by applying an ice pack and taking painkillers but you must stop running and allow a minimum of 2 weeks’ recovery time, allowing any inflammation to settle fully.
At our Cambridge clinic we recommend resting until you can press on the bone without any tenderness and hop on the spot at least 12 times confidently and without any pain. Switch to lower impact activities such as cycling or swimming in the short term to maintain your fitness levels.
How to prevent shin splints – the underlying causes
While training errors are often a large factor, there are other things that may contribute like:
- Worn out, unsupportive trainers
- Tight or weak calf muscles
- Over-striding (poor running technique)
- Running mainly on hard surfaces
- Flat feet
- Weakness around the hips
If you don’t address all the underlying factors, then your shin splints are likely to come back again.
A sports physiotherapist will assess your individual weaknesses and movement patterns. They should prescribe a programme of targeted exercises to address any problems and make sure that you return to running again with a progressive plan for loading your shins in the right way so your symptoms don’t return.
Strengthening exercises to prevent shin splints
Here are three of our favourite exercises for runners to practice on their rest days:
Single leg heel raise
Keep your pelvis level and take your weight onto one leg. Press up onto tip toes keeping your knee straight. Repeat 15 times
Single leg sit to stand
Stand up from a chair on one leg, then squat slowly to lower yourself back down to the chair with control. Repeat 10 times
Single Leg bridge
Take home message:
Shin splints are a common injury particularly in runners and continuing to train will make things worse and can result in stress fractures of the shin.
Sufficient rest, strength and conditioning exercises and the right loading programme for returning to running is really important.
An experienced health professional will help you identify and address all the contributing factors to prevent recurrence.
Get in touch if you have any questions at all,
Shin splints can derail any training routine, so here are 5 tips to help you heal.
23 ноября, 2015 at 08:00PM
Runners naturally have a few topics over which they can agree, disagree, or provide input on. The best running shoe, the most accurate watch, and whether those pesky shin splints are ever going to go away!
“ Shin splints” is a catch all term used to describe pain along the shinbone (tibia) or the large bone between your knee and ankle. Shin splints are most common in runners, dancers, and military recruits. The medical term for shin splints is medial tibial stress syndrome. Athletes who have recently intensified or changed their normal routine are at the most risk. The overworked muscles, tendons, and bone tissue send pain signals to your brain. Symptoms may include tenderness, soreness, or pain along the medial or inner border of your shin. Pain normally subsides when you stop the activity eliciting pain. Consult your doctor if self-care remedies and over-the-counter relievers don’t ease your pain. Self-remedies may consist of rest, ice, and/or compression.
Since shin splints are a catchall term with many different pain points, it’s often difficult to identify the actual root of the problem. Most shin splints are from the bone becoming sore due to impact-related activity. A few causes may also be from muscle-related issues.
The tibialis anterior or the main muscle in the shin may swell and causes anatomical structures to become too tight in the lower leg. So how do I tell the difference? If your can apply pressure to shinbone without a ton of pain, your injury is most-likely muscle related. If you think it’s more bone related, it’s best to treat or strengthen the lower leg to prevent a stress fracture.
Spending a little extra on proper footwear may be beneficial to prevent shin splints from occurring. As Benjamin Franklin once said “An ounce of prevention is worth a pound of cure.” However, in the terribly annoying case of shin splints, an ounce of prevention is helping to take away the pounding placed on the tibia. New shoes can help to take away that pounding. Whereas prevention begins by never increasing your mileage more than a mile or two a week.
On your runs, try to change the route or direction. Roads slant to allow water drainage and if you always run the same course you may be running on uneven surfaces causing increased symptoms. You could try going to a park and running a grass field or find a bike path that will switch up your surface.
Be adventurousness and try new things. It may even spark up your love for running again.
Prevention or rehabilitation can be done at home or in the office too. Working on ankle mobility several times a week will help strengthen and increase range of motion of the ankle and shin. If you work a desk job or spend any time sitting, this would be easy to implement while you are sitting.
Try to spell out the ABCs with just your ankle. The ankle generally moves in 4 directions. Try moving it up and down like you’re pumping the gas as well as side to side (in and out.) If that becomes easy, use a resistance band or your other hand to strengthen the muscles. Move the ankle in these 4 directions for 10 reps. It’s important to strengthen the ankle because the ankle is where the muscles that run parallel to the tibia insert.
Ok, you probably reading this and thinking, “great I already have shin splints, now what?” You’re in luck! There are a number of ways to treat shin splints.
Sometimes you have to give your body a break. Pain is generally your body’s way of telling you it’s being overworked or needs some time. Take a few days off from running and try cross training. Maybe go to a yoga session or the pool.
2. Check your shoes
How long have you worn the same running shoes? Depending on your feet and your shoes, shoes should be replaced when they get worn out. If you just replaced your shoes maybe they need a bit of mileage to become comfortable and fit to you.
3. Foam Roll
This is a great recovery method! You can normally purchase foam rollers at any sporting goods store or even Wal-Mart.
Begin face down on your hands with the foam roller under your shins. Bend your arms slightly to get a good amount of traction and to control the movement as your rock back and forth on the foam roller. Keep your ankles relaxed and continue for 30-60 seconds.
Now not all supplements are worth the money, but calcium and vitamin D may help. Vitamin D can also improve your mood. Double the benefits!
5. See a specialist
If the pain is persistent, see a doctor or physical therapist for a diagnosis. Physical therapist may also be able to make you custom orthotics, which would potentially help fix or change your gate. By fixing the biomechanics of your body you could potentially decrease your pain.
Tesa is new to blogging, but hopes to make a big impact with her vast knowledge of athletics and experience. Tesa recently earned her bachelor’s degree at the Pennsylvania State University. While majoring in Athletic Training and minoring in psychology, she worked with various division one collegiate sports teams. Tesa is continuing her education by pursuing her Master’s of Science in Kinesiology with a concentration in sports pedagogy at The Louisiana State University. Tesa is a board certified Athletic Trainer and a Performance Enhancement Specialist. Outside of the training room, Tesa enjoys going on runs and working out for leisure.
Shin splints can cause pain and hamper training, but with proper care you can overcome them quickly. Read on to find proven techniques to reduce and eliminate them. This article will give you very easy to follow, step-by-step instructions.
Know what causes shin splints. Shin splints are caused by high impact on your heels, such as hurdling, running, long-jumping, triple-jumping, pole-vaulting, and jump roping. Other factors can also add to them, like old shoes, running surface, excessive training, and running form.
Get new shoes. If you have been running in your shoes for over 3 months, you should consider replacing them. Running shoes take stress off your legs by cushioning every step you take. A good pair of shoes that fits well can help a lot.
Run on soft surfaces. Try to find softer surfaces to run on such as a grassy park or a dirt trail. Running on pavement creates extra stress on your legs. Don’t switch back and forth from hard to soft during the same run.
Rest. If your shin splints have gotten to a point where they hurt even when you’re not training, then you need to take at least a couple days off, maybe a week or two.
Don’t run when it hurts. Don’t run longer than your shins can take. Pay attention to how your shins feel and when you can sense pain stop running and go home. Some days this may happen after you’ve only run a mile; other days you’ll last much longer. Eventually your shins will get stronger and you’ll be able to run as long as you’d like. When your shins need rest, try another activity like biking or swimming. That way you can still stay in shape while not hurting your shins.
Lose weight. Lots of adults in their 20’s begin to gain weight and don’t realize that this is why their shins and knees can’t take as much pounding as they used to. Guess what? Your eating habits have finally caught your metabolism and it’s time to start eating less. If you eat less and continue running, you are bound to lose some weight.
Do feet exercises. Tap your feet up and down while you’re sitting down. When you’re in bed, move your toes back and forth. Exercises such as these help build the muscles around your shins which will support your shins more while you’re running.
Start every run with a shin splint exercise. You’ll go 25 paces angling your feet/ankles in 6 different positions. There are 3 toe exercises and 3 ankle exercises. Jog lightly, on your toes with your toes pointed forward for 25 paces. Then turn your toes in (pigeon toed) and jog, still on your toes for 25 paces. Now turn your toes out and jog on your toes for 25 paces. Now land lightly on your heels with your toes pointed up. First straight forward. Then pointing up and inward, then up and outward. After about 2 weeks, your shin splints should minimize or disappear.
Stretch your calf muscles! Tight calf muscles can contribute towards many lower leg injuries including shin splints. Try stretching the calf muscles, ensuring you target both Gastrocnemius and Soleus, several times a day. Hold each stretch for 20-30 seconds and repeat 2-3 times.
Get some sports massages. Sports massages are fantastic for treating many sporting injuries. They are especially useful for loosening the calf muscles and breaking down any scar tissue.
Shin Vaulter Magazine
“Shin splint” is a name given to the pain located at the inner edge of the shinbone. From my experience, it feels like a sharp stabbing pain that daggers directly into the front of your lower leg with each landing of your stride. Not exactly a pain that can be ran through, or at least, not one that feels runnable in the moment.
Shin splints, or tibial stress syndrome, are one the most common running injuries that plague the population. In fact, ShingandSportsClinic.com tells us that there’s more than 3 million cases of shin splints reported each year. Seasoned runners will refer to them as the “too much too soon” injury.
The pain tends to target in the lower leg area somewhere between the ankle and knee. Shin splints can be a quick nuisance or a chronic problem depending on the person and the cause.
So, now that we’ve gained a brief understanding of what a shin splint is, next, let’s explain a few tips on prevention followed by a few treatment options if the pain occurs in your own running.
Technique Is Everything
Sometimes the most minor change in our technique can have the largest impact in our running. One of the most noticeable changes in technique that prevents shin splints is by the elimination of the heal strike. Keeping those heals flat will instantly reduce the amount of shock on a runners leg. By landing mid-foot you are no longer reaching forward with your legs.
So what’s the best way to eliminate heal striking?
This technique of running encourages the body to lean forward allowing your feet to land underneath the body instead of in front, naturally reducing your stride length in the process. From landing mid-foot the heal strike will be eliminated for good.
So pick up a book on ChiRunning or watch a few videos online. There are many aspects to ChiRunning so beware of over complication.
I’m no guru of the technique, however, I have some experience in learning ChiRunning. My advice is to pick just one change in your technique to work on per week, learn it, practice it, and move on to the next. Your shins may depend on it!
Running Surface Is Important Too!
NO TREADMILL. Need I say more?
Anytime I’ve had a shin splint all breadcrumbs have led back to a treadmill. Why does the treadmill cause shin splints? The treadmill moves for you, which creates an accelerated motion that actually triggers a slightly downhill force on the body and thus, putting more stress on the shinbone.
Furthermore, the treadmill is a constant. So unless your stride timing is perfect, you risk stretching your stride and putting even more pressure on your shins.
Yes, I know, treadmills receive a bad rap, and I do use them from time to time for incline training. Also, I’ve run a full marathon on one. But, as a dedicated runner, frequent racing and longevity in the sport are important too me. I believe that staying off the treadmill has been a good move for me!
If you’ve read any of my articles on injuries, then, you know I believe in the benefits of using a foam roller. As much as treadmills have made a negative impact in my earliest days as a runner, I can confidently say a foam roller has certainly made a positive one.
For shin splints, using the foam roller to loosen up the fascia is critical to a quick recovery. Just roll your shins and calves on the foam roller a few times a day tapering off as the pain dissipates.
Cup Of Ice Massage
Although I am a big advocate of the foam roller, for most common running injuries, like shin splints, I’d put the cup of ice massage on the top of my list.
Shin splits can easily be treated with two simple ingredients: ice and a paper cup.
All you need to do is freeze water in a paper cup and firmly massage the shin. Remember…use a paper cup, this way as the ice melts you can rip sections off the cup to compensate for the recess created.
Massage the shin for approximately 20 minutes or until all the ice melts, press frequently and press firmly.
Tape It Up
Don’t want to sit on the sidelines on race day?
A runner may be able to get by with an athletic tape treatment. There are several different techniques all in which can be found online in video format. I’ve tapped up for a 50k in the past and was fortunate enough to get by without too much discomfort.
If something doesn’t feel right, then, chances are it’s probably not. Shin splints can be muscle related or bone related. If a runner is dealing with a bone related shin splint injury, then, a doctor visit may be required. This will allow for a proper diagnosis to rule out any type of stress fractures.
But, if struck by the bad news bear, then, take advantage of the forced timed off and explore the depths of biking and swimming. Who knows, maybe the injury can lead to your first triathlon! When life gives you lemons, whip up that sweet lemonade and keep moving forward.
Shin splints can be frustrating. They can be excessive and painful. But, fortunately, they can also be prevented, treated, and cured.
As runners we have good days and bad days. So, when those bad days strike and throw a little adversity your way, like a shin splint, try your best to learn from it, grow from it, and ultimately heal from it.
With this guide one can get back to running quickly and find oneself on the starting line ready to tackle the next big race while preventing any future shin splints in the process.
And if you want to learn how I trained and recovered from injury simultaneously and ran ANY distance by running only running ONCE per week then read A Runner’s Secret: One Run Will Get It Done.
It contains training programs for each distance in this order: 5k -> 10k -> half-marathon -> marathon -> 50k -> 50-mile -> 100k -> 100-mile. Simply determine your starting distance, click an option below, and start training TODAY.
And if you haven’t already subscribed to our newsletter for exclusive quotes and content, please enter your email below. Thank you for reading and Live On the Run!
Jump roping, box jumps, burpees, sprints… they can all lead to shin splints, a painful and incredibly annoying injury experienced by almost every single active person ever.
And while it’s often hard to pinpoint the direct cause, shin splints can be the result of a number of factors, including muscular imbalance, inflexibility, muscular overload and even biomechanical irregularities. And they’re one of those injuries that once you get them, they never seem to fully go away.
When I first started working out again after high school sports, I was constantly plagued by shin splints. They were frustrating, annoying, and painful, and prevented me from working out countless times.
And when I started getting into jump roping and HIIT workouts a few years later, they got even worse. My shins and calves hurt so badly it was often hard to walk. I remember several times when I took weeks at a time off of any jumping or running at all—and they still wouldn’t get any better.
And despite how common they are, shin splints tend to be one of those injuries that no one quite knows how to get rid of. Even the personal trainers I used to ask (before I became certified myself) would throw their hands up in the air and recommend little more than rest when I’d complain about shin splints.
But here’s the thing: you don’t have to live with shin splints for your entire life. Because you can get rid of shin splints—and I’m going to tell you how.
It took me years to figure out the best methods for healing this pesky injury, but I’m now happy to say that I never, ever get shin splints anymore. Here are my favorite ways to prevent and treat shin splints:
Foam rolling is one of the most basic, yet most effective ways of preventing and healing shin splints (and other muscular injuries). You can pick up a foam roller for $10 or $15 at any sporting goods store or online, and trust me, it’s one of the best investments you’ll ever make.
Foam rolling not only increases blood flow, shrinks pain and soreness, it’s like giving yourself a mini maintenance massage—without the hefty price tag.
You should aim to foam roll at least a couple of times a week in order to keep your shin splints at bay. If you don’t know how to get started, read this.
Lacrosse balls (or Yoga Tune Up balls)
Once you decide that foam rolling isn’t quite enough (and if you’re not there yet, you’ll get there, trust me), the next step is to use a lacrosse ball or Yoga Tune Up balls to really get those knots out.
Because while foam rolling is a good overall injury prevention tool, in order to get really deep into the muscle tissue, you’ll need something a little more targeted.
Warning: using a ball to get rid of shin splints will hurt. But the temporary pain is worth it for the long-term shin splints relief.
I just discovered The Stick a couple of weeks ago—but I immediately fell in love.
It’s great for massaging your entire leg (I’ve even used it on my arms and shoulders), but is especially effective for shin splints. It’s really easy to use, and allows you to control the pressure so you get either a light or medium massage. And if you want it to go deeper, all you have to do is push down harder.
If you want to soothe your shins and calves after a heavy foam rolling or lacrosse ball session, I’d recommend either Arnica or Biofreeze.
Arnica is a homeopathic medicine that comes in cream form and can be used to rub onto sore muscles to relieve muscle aches and stiffness and reduce swelling. It helps with those painful knots you probably have from jumping a lot, and is also really good to use if you are a klutz like me and have a habit of running into the edges of tables a lot.
If you want a cooling effect as well as a healing one, try Biofreeze. This minty smelling cream has a similar effect to icing, and helps with increased blood flow and muscle ache relief. The menthol in it has a really nice cooling effect which can feel awesome on just massaged muscles.
I’ll admit that I’ve yet to actually try compression socks, mainly because I get so insanely hot when I work out that the idea of wearing another piece of clothing isn’t exactly appealing to me. But I’ve heard so much about them and all they can do for you, they’re high up on my birthday list this year.
Not only are compression socks supposed to reduce fatigue and increase strength during workouts, they also reduce cramping, speed up recovery, and help to prevent and relieve shin splints. Athletes of all sorts—runners, CrossFitters, HIITers—swear by them.
I know, I know: stretching is boring.
Seriously, I can’t even get through an hour of yoga without wanting to fall asleep. But if you want to stay flexible and control your shin splints, you’ve got to do it regularly (i.e. not once every two weeks).
Try and get in the habit of stretching by doing a little after every workout, or while you’re watching TV at night (this helps tremendously with the boredom).
Here are 10 stretches you should be doing on a regular basis as an athlete.
What are your favorite ways to prevent or relieve shin splints? Let me know in the comments!
by Jaydee Vykoukal, PT, DPT November 22, 2019 0 Comments
With the right tools and knowledge, chances are you will complete most of your shin splint treatment in the comfort of your own home. Here are some simple and effective home solutions that you can start using immediately.
Stretches and Exercise
Aside from prevention, controlled stretches and exercise can help the recovery process. Stretches will focus on relieving pain and promoting blood flow to sore, stiff areas in the lower legs. Generally, the calf and shin are good places to start. Strengthening will also promote circulation while restoring balance to the foot and ankle for properly accepting the stress that comes with weight-bearing activity.
Massage and Foam Rolling
Massage can be a great option for recovering, whether it’s from a professional, from a loved one, or self-administered. For self-massage, a foam roller is a great tool for pain relief, decreasing swelling, and promoting circulation and healing. Foam rolling is particularly useful on stiff, sore muscles. Focus areas include the tibialis anterior (the front of the shin) and calves. Foam rolling can be intense for a new injury, so proceed with caution and choose the best options for you. There are also a variety of massage tools that you can try that will be gentler for treatment.
Anti-Inflammatory Pain Relievers
Ant-inflammatory pain medication (NSAIDS), such as Aleve and ibuprofen, can provide temporary relief when you have a new injury. They can decrease your pain and swelling enough to be able to tolerate other methods of treatment and maximize the short term recovery process. They should never be used as a long-term option because of the risk of side effects and damage to your organs, such as the kidneys.
The most important step in the healing process is taking the time to properly rest. This allows adequate time for the injured and inflamed muscle, shin bone, and other affected connective tissues to heal. Next, consider incorporating the RICE Method–rest, ice, compression, elevation–into your recovery routine. When you are ready, you will be able to gradually return to a normal routine. Also, you should consider getting medical advice to ensure there isn’t something more serious going on, such as a fracture.
Ice can provide immediate relief for swelling and pain without the inherent risks that come with other options like medication. It can help break the cycle of pain to allow you to tolerate stretching, strengthening, and massage. For the shins, ice massage can provide very localized relief. Ice for 5-20 minutes (with a frozen dixie cup or ice pack), with the goal of achieving pain relief through the numbness.
Kinesiology taping, also known as k-taping or Kinesio taping, is a newer treatment option that provides a lot of individualization to your treatment. The tape can provide support, promote specific muscle activation, decrease muscle activation, and decrease swelling. The technique will be different depending on what the end goal is. Ultimately, the tape can help re-establish proper foot and ankle coordination to promote both recovery and future flares of pain. Biofeedback (having awareness of how your body is moving) is the key to proper k-tape use. It will quickly help you realize your issues and how to fix them.
Compression socks can provide relief for several reasons. The direct pressure from the socks helps provide comfort to irritated muscles and nerves. Additionally, they promote improved blood flow for healing and increase your awareness of your movement (helping you change any bad movement patterns).
A doctor’s examination can help pinpoint the cause of shin splints, allowing you to find a more specific treatment plan. The right diagnosis is important for proper treatment.
Find a Physical Therapist
Shin splints are typically caused by a combination of factors related to fitness level, and foot and ankle strength, flexibility, and coordination. If one of these areas is out of balance, dysfunction and pain can occur. A physical therapist is specially trained to spot potential imbalances via an in-depth examination of all these factors. Additionally, a full lifestyle assessment will ensure treatment is comprehensive. With the right background information, a well-rounded physical therapy program can be established to recover quickly.
Surgery is not an effective treatment option for typical shin splints. However, if it progresses into a more serious issue like compartment syndrome (too much pressure within the muscle connective tissue layers) a fasciotomy may be required. This is an effective way to relieve excessive pressure within the muscle that can lead to significant muscle and nerve damage if left untreated.
How Long Does it Take Shin Splints to Heal?
Recovery time all depends on your current health and severity of the injury. Typically, you can expect a full recovery within 3-6 months. With any tissue injury, it is all about finding a delicate balance between allowing adequate rest time and then gradually re-applying stress to the area when ready. Ultimately, you can use your pain symptoms as a gauge for the proper treatment pace. If you feel unsure, it’s always better to be on the conservative side. If you are getting ready for a competition and are eager to return fully to training, a physical therapist will help accelerate your recovery time and give you the confidence you need to succeed.
Shin Splint Prevention
Those who start an active exercise regimen without prior athletic history are more likely to experience shin pain. When starting a new exercise routine, start slowly and pay attention to how your body is responding. Use your fitness level, general comfort, and amount of soreness as a gauge for how to safely progress. Incorporating exercise gradually always promotes the safest fitness results. Specifically for running, it is common to follow the 10% rule to minimize injury risk (try not to increase daily running mileage by more than 10%).
Prevention options include changing running shoes, getting orthotics, proper cross training, a balanced exercise program and adjusting exercise form (particularly for running).
Managing Shin Splints Safely and Effectively
If you experience any of the following symptoms, there may be a more serious underlying issue. Make sure to seek medical advice immediately for the following symptoms:
Severe shooting pain
This is a sign of direct nerve, lumbar nerve, or spinal cord damage.
Pain at rest with severe palpable pain
This indicates a potential bone stress fracture.
A feeling of tightness in the shin
Excessive swelling within the muscle fascia layers can cause irreparable damage from compartment syndrome.
No pain at rest or with palpation
These are symptoms of arterial insufficiency.
Finding the Right Treatment Options
Shin splints are a self-perpetuating issue. If you ignore the pain and try to push on, you will most likely need a longer period of rest later. Thus, when you start to notice symptoms take the time to listen to your body. The more self-awareness you have the more quickly you can get back to your exercise routine pain-free.
If you have ever experienced pain in the shins, you are most likely one of the millions of people that have experienced shin splints.
Shin splints are a common injury felt by all levels of runners. However, it is not just runners that are affected. Gymnasts, dancers, military personnel are all others who experience shin splints.
However, there is good news. Shin splints are both repairable and preventable. So, if you currently experiencing this injury and searching – how to get rid of shin splints, keep reading to learn more.
What Are Shin Splints?
Whether you are new to running, or an experienced one, shin splints can hinder your training. So, knowing this, what are shin splints?
Even though shin splints are commonly used to describe lower leg pain, the true injury is called medial tibial stress syndrome (MTSS).
Pain is felt along the inner side of the tibia (shin bone) which is the largest bone in the lower leg.
Generally, shin splints occur when there has been a reoccurring impact on the bone tissue, tendons, and muscles around the tibia. This then leads to inflammation of the fascia.
According to recent surveys and studies, shin splints affect close to 10% of all male runners, as well as nearly 16% of female runners.
However, there is good news. Shin splints aren’t usually a serious injury and can be treated with the correct measures. Which means you can get back to running quickly. However, that is only if you follow the correct protocols, and do not make it any worse.
What Causes Shin Splints?
So, before we start looking at how to get rid of shin splints, you first need to know what causes shin splints.
Shin splints are usually caused by overuse of the lower leg muscles and inflammation of the bone tissue. This is usually due to an increase in volume, intensity, or change in the running surface.
Other things like tight calf muscles and running on uneven, or hard surfaces are also known to cause pain in the shins.
However, one of the most common causes is people using incorrect footwear. Shoes that don’t provide enough cushioning or that don’t support the foot can often place more stress on the tibia.
Some of the symptoms you may experience when dealing with this type of injury includes:
– Tenderness around the shin bone
– Soreness & pain along the inner side of your shin bone
– Mild swelling
During the early stages of shin splints, the pain will ease once you start exercising. However, as the injury gets worse, pain can be continuous and may progress into a stress fracture.
Generally, pain is often felt in the morning and at night when there is less blood flowing to that area.
Unfortunately, you are more at risk of shin splints if:
– An overweight runner
– A beginner runner
– Suddenly increase the volume or intensity of your training
– You run consistently on uneven terrain
– Run mostly on hard surfaces like concrete
– You have flat feet or high arches
So, if any of the above ring a bell, immediately reduce your training load, or move to a more cushioned running surface. That is at least to the injury subsides. If you are someone that has high arches or flat feet, take a trip to a podiatrist and look at orthotics to help support the arch.
Alternatively, if you are a beginner runner, ease back the training for a while and once recovered, slowly build up the training volume again. But this time much slower than before.
How to Get Rid of Shin Splints? Complete Guide
Luckily, if you are dealing with shin pain, there are some simple ways to treat this injury. So, let’s find out how to get rid of shin splints.
First, you need to know if you are dealing with this injury or another. A simple trick is to check yourself.
You can do this by squeezing the next to the tibia (inside of the leg next to the shin bone). Then run your thumb down the inside of the shin bone and surrounding muscles.
If you feel any bumps along the bone, or areas of pain, you are most likely positive for this injury. Another test is the simple hop test. You can do a test by:
1. Standing up straight
2. Lift one leg off the ground
3. Hop on the opposite leg
If you feel pain along the tibia or shin bone with each landing, you are most likely dealing with mild symptoms of shin splints. However, if the pain is intense or if it is impossible to hop, you may be dealing with a stress fracture. However, if this is the case, speak with your doctor and they can confirm this with an MRI scan.
Now, let’s get into how to treat and get rid of shin splints.
Even though it is common knowledge when dealing with an injury, the best form of attack is rest. Even a few day’s rest can decrease pain dramatically. However, if you have been dealing with pain and discomfort for a while, you may want to rest for more than a few days.
Icing your shins has been widely used to treat shin splints for years. That is because regular icing can help ease pain and swelling.
It is recommended that you spend 15-20 minutes icing the surrounding area, or until it is at least numb. Doing so can help to ease pain, reduce swelling and also help with recovery.
If icing regularly isn’t working for you, you can try using a compression sleeve or sock. It can help to reduce inflammation and speed up recovery time. This is because compression around the lower leg will help increase oxygen and blood flow to the surrounding areas.
Another way is to get regular massage during this time. Massage around the lower leg shins can help improve blood flow, and break apart any muscle knots next to the tibia bone. Thus, reducing pain and tenderness. However, bare in mind for most people, it will be a painful experience.
Then last but not least is an anti-inflammatory medication. Anti-inflammatory painkillers like ibuprofen and aspirin can help reduce swelling, and more importantly, reduce pain.
How to Get Rid of Shin Splints
By: Dr. Peggy Malone
I have shared lots of information in previous posts about Shin Splints which is a troubling problem, for many athletes.
Today I am sharing much of the information from a previous post on this annoying running injury as I am gearing up for my Black Friday Promotion which will be extremely beneficial to help Shin Splints sufferers to get back to pain free activity.
If you are not familiar with this painful injury, Shin Splints are essentially an exercise-induced form of lower leg pain common among athletes. The pain is usually around the tibia (the shin bone).
I want to take a few paragraphs today and tell you my Shin Splints story. Hopefully it will help others avoid the pain I went through or to get back to pain-free running if they are suffering with agonizing shin pain.
There’s no nice way to say it: Shin Splints Suck. If you are currently dealing with Shin Splints or if you have ever suffered the pain of every step, I can relate. It was only a few short years ago that I was super frustrated with the problem of Shin Splints both as a health care professional…and as an athlete!
I was training for my first marathon in 2004 and I had constant shin pain that got worse with every long run that screamed at me with every step. I was EXTREMELY frustrated that I couldn’t solve the problem because my education and tools as a health care practitioner should have give me the answers to relieve my pain.
I tried ALL the traditional shin splint treatment solutions…rest, ice, pain medication, stretching. I got only temporary, symptomatic relief from the annoying pain that returned every time I went back to running and especially as I increased my mileage. It took the enjoyment out of my training and it became a catalyst for my professional curiosity.
In my practice, I had many patients with the same Shin Splints pain and the same frustration that I was dealing with. Using the knowledge that I had back then, I could only help them to achieve the same temporary relief that I found for myself but I couldn’t find the long term solution to this painful, annoying problem…
I wish that during my early professional years, and through my own initial struggles with Shin Splints, I had known what I know now about Shin Splints Treatment. I have spent thousands of dollars and an equal number of hours going to seminars, reading books, talking to various experts and learning, learning, learning everything I could about sports and running injuries including repetitive strain injuries like Shin Splints.
Since then, I am happy to say, that I have overcome my own shin pain and have completed many races of varying distances including half and full marathons as well as 2 half Ironman Triathlons and 2 Ironman Triathlons all with no Shin Splint pain.
Many patients in my office have enjoyed the same results and I’m so pleased that I can finally help when people complain of annoying Shin Splints.
My treatment and training now include a multi-faceted approach on how to get rid of Shin Splints including many of the traditional treatments but with a few extras added in.
The biggest thing that I have found that really helps athletes that have resistant Shin Splints or pain in their legs or feet is working on strength and stability through the entire anatomy train from the floor to the core, with a special emphasis on the butt (gluteal musculature).
It’s true….you wouldn’t think so, but your butt is a contributor to why you many have painful Shin Splints.
Another amazing help to this pesky problem is paying attention to and changing up your everyday postures which can contribute to Shin Splints and other running injuries.
My own athletic endeavours along with my education and experience (including my many injuries 🙂 ) have given me valuable insight into working with athletes for both the care of injuries as well as for the improvement of athletic performance.
We are just coming down from a busy time for running athletes as many have just finished participating in Fall Marathons. This is the time of year that I begin to see many athletes in my office with aches and pains associated with running and they are ready to get healthy over the off season.
Dr. Peggy Malone is a Chiropractor and an Athlete who helps other athletes to overcome injury and get back to their sport. Her weekly Television Series ‘Living Well” inspires people from all walks of life to take control of their health to be as happy and as healthy as they can be.
A former varsity Basketball and Rugby player, she has since entered the world of endurance athletics where she has completed 2 Ironman Triathlons, 3 Marathons, several Half Marathons and many other Triathlons, Road Races and Off-Road Adventure races of varying distances.
Her own athletic endeavors and injuries have given her valuable insight into working with athletes in her practice for both the care of injuries as well as for the improvement of athletic performance.
There is one thing about getting started or sliding back into consistent high-impact workouts I am no fan of: shin splints. That little dull “ready to snap” feeling from above the ankle to just below your knee?? *insert mad emoji*
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The official name for shin splints is medial tibial stress syndrome (MTSS). You can emphasize the stress because it has been over 10 years since my last MTSS bout and I am still scarred by the memory of that flat aching inflammation.
“The pain and inflammation occur between the knee and the ankle and can be in one of two anatomical locations.
Posterior shin splints involve the tibialis posterior muscle, which controls the medial arch of the foot. Over-pronation of the foot is known commonly as collapsed arches and will lead to shin pain and discomfort.
Anterior shin splints arise from the tibialis anterior on the front lower leg, which controls plantar flexion and dorsiflexion of the foot. Excessive dorsiflexion will irritate and cause progressively worse shin pain.” 
I can speak to how collapsed or fallen arches contribute to shin splints. Flat footed I am.. The only arch I know is in St. Louis, but there are more causes than the one that forced me to get a waiver just to join the military:
Increased exercise intensity
Extended blunt force duration
Improper warm up
Sudden weight gain without decreased impact
Shoes not fitting properly
Low quality kicks
Underdeveloped ankles and hips
Frequent running in one direction on a circular track
Poor running form
Even tight calves make the list, but they all contribute to stress on the tibia (shin bone) and connective tissue. Gravity is not the friendliest of natural forces. As you strut about on any given day on the calendar.. There is a small price to pay with each step. Abruptly inflating gravity’s force with impactful activity will have your shins screaming not to mention knees, ankles, and hips. Equip yourself to handle the stress, so you can avoid the medial tibial stress syndrome.
When in the gray over whether or not you are a shin splint victim here are some symptoms to look out for:
Throbbing/dull tibial ache, usually following or during some sort of run or forceful activity like jumping
Shin pain increases with exercise
Lower leg bruising without direct trauma
Note: if the described pain isn’t across the shin, but more in a specific area; seek medical attention. If pain is extreme even while casually walking, your issue could possibly be a stress fracture and you should seek medical attention.
To handle shin splints step one is probably familiar. Good old rest, ice, compression, and elevation (RICE).
Give that bad boy a few days off from intense activity. If you can not quite do that rest it around your workouts. Ice is self-explanatory, but apply cold compression for 20-30 minutes for a few days. Elevation is another jewel because propping your legs up will help reduce inflammation, you can do so while applying ice.
If pain is pretty intense or you have a low tolerance for pain consider an anti-inflammatory. It’s not the best move for building muscle, but weigh risk vs. Reward for pain relief.
Start with a plan TODAY!
Healing times vary based on severity, quality of nutrition, how diligently you attack the recovery process, and of course genetics. Regardless if you are not in the clear after a few weeks seek medical attention.
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To prevent shin splints from returning or happening in the first place a dynamic warm-up prior to exercise is principal. Gradually adding to your activity level is another gem. Do not start from stage one and jump to stage seven; one rung at a time.
Foam or stick rolling (myofascial release) targeting the glutes, thighs, and especially front & back calves chip in too. Myofascial release a few times weekly will have your legs feeling brand new.
Of course, as always you’ll need proper rest and recovery between workouts. Then there is regular static stretching of your entire body, but extra focus on the tibialis anterior.
 Tibialis Anterior Stretch Hold For 20-30 Seconds
 Tibialis Posterior Stretch Hold For 20-30 Seconds
Note: Strengthening of the tibialis anterior is what I say keeps me from getting MTSS again despite flat feet and progressively more intense exercises. Calf raises too.
 Dorsiflexion Strengthens The Tibialis Anterior | Try 3 Sets Of 12-15 Twice Weekly
You can workout with shin splints if you keep your ear to the ground. Modify activity to minimize pain. Properly prepare by doing your dynamic warm up and try less impactful versions of antagonistic exercises when possible IE for running use an elliptical.
If not possible (still on the running example) power walk, then light jogging, then faster jogging, and finally sprinting. Heed your level of pain at each stage of intensity and back off when the pain is above a 2-3; no need to make things worse. That will only push recovery further down the road and flash the possibility of further damage.
Bonus: compression socks and kinesiology tape are good ideas.
Living a healthy lifestyle has its downfalls, but the reward is so much greater. Shin splints are a pest you can be victimized by if your intensity outweighs your current ability, yet you can beat the stress syndrome by warming up and strengthening your tibialis anterior aka front calves. Your body is your body, master it so you can continue challenging it. Be Great.
How To Tape Shin Splints With Rocktape 2021. Www.pinterest.com although the research on how effective […] Rock rub is a fantastic lubricant, improving the gliding motion of the balls and it moisturizes the skin.
How To Tape Shin Splints With Rocktape 2021 googlefeud from kelenex.com
For the second piece, start on the outside edge of the pain spot with the tape legs facing inward toward the shin itself. Halfway up the shin, find the inside edge of the shin bone and make a pen mark one inch either side, then the 50mm tape. Remove the adhesive and place the kt tape for shin splints along the injured pain area, stretching it to its max elasticity, and then loosen it slightly.
1) stand with your heels together and toes pointed out. To keep tape from coming off,.
1) stand with your heels together and toes pointed out. How to fix shin splints using kt tape and ice massage step 5.
This is done with “band aid” technique, using a 10cm length of tape, with the backing paper ripped in the middle, stretched to 80% over the area of pain, with no stretch on either end. Tape around the leg two more times, overlapping each previous band of tape slightly.
Taping shin splints can also increase your circulation which helps in recovery. How to fix shin splints using kt tape and ice massage step 5.
Continue keeping tension in the tape as you pull the tape at a diagonal across the inner ankle toward the shin. Law recommends freezing small paper cups with water and rubbing the ice up and down your shins for 15 minutes.
Using kinesiology tape helps you relax the muscles around the tibia and reduce the pressure on tissues to alleviate pain. For the second piece, start on the outside edge of the pain spot with the tape legs facing inward toward the shin itself.
Halfway up the shin, find the inside edge of the shin bone and make a pen mark one inch either side, then the 50mm tape. 1) stand with your heels together and toes pointed out.
Remove the adhesive and place the kt tape for shin splints along the injured pain area, stretching it to its max elasticity, and then loosen it slightly. Using the tape to treat shin splints is only a.
When to call your doctor. For the second piece, start on the outside edge of the pain spot with the tape legs facing inward toward the shin itself.
Complete the tape by placing the anchor on the outer edge of the knee. Apply an icepack for 15 minutes after activity.
Table of Contents
Halfway Up The Shin, Find The Inside Edge Of The Shin Bone And Make A Pen Mark One Inch Either Side, Then The 50Mm Tape.
Peel off remaining paper, and stretch tape to stick just beneath the base of your big toe, foot still flexed. Taping shin splints with kinesioligy tape can be an effective method on either preventing or treating the symptoms of shin splints. Continue keeping tension in the tape as you pull the tape at a diagonal across the inner ankle toward the shin.
This Is Done With “Band Aid” Technique, Using A 10Cm Length Of Tape, With The Backing Paper Ripped In The Middle, Stretched To 80% Over The Area Of Pain, With No Stretch On Either End.
Taping shin splints can also increase your circulation which helps in recovery. Lay the tape and rub it to heat the tape. Rock rub is a fantastic lubricant, improving the gliding motion of the balls and it moisturizes the skin.
To Give Yourself An Ice Massage, Dr.
Remove the adhesive and place the kt tape for shin splints along the injured pain area, stretching it to its max elasticity, and then loosen it slightly. Use your hands, a foam roller, or a massage roller stick to gently apply pressure to the lower leg and foot muscles. 1) stand with your heels together and toes pointed out.
To Keep Tape From Coming Off,.
When to call your doctor. Kt tape europe posterior shin splints taping. You can tape your entire shin or just the areas affected with shin splints.
This Application Has Helped Many Runners Get Back To Training And Racing More Quickly.
Kt tape for shin splints shin splints taping shin. Law recommends freezing small paper cups with water and rubbing the ice up and down your shins for 15 minutes. Using the tape to treat shin splints is only a.
Over 200,000 college-aged athletes are injured every year.
But whether you’re a professional athlete, gym rat, or just someone who occasionally dabbles in sports, you’ve likely had to deal with shin splints.
In fact, over 3 million people deal with the agony of shin splints every year.
Usually, they’re caused by placing too much pressure on the shin bone and its surrounding muscles/tissues. Sometimes, they even come as a result of a bone fracture.
Want to know how to get rid of shin splints?
Keep on reading to find out.
Which Activities Cause Shin Splints?
Before we discuss how to get rid of shin splints, let’s first make sure you’re clear on some of their most common causes.
These injuries usually occur because of:
- The use of old running/hiking shoes
- Weakness in the thigh muscles
- Working out on rough/hard terrain
- Skiing/running downhill
- Frequently stopping/starting during workout
- Muscle exhaustion
- Performing an exercise incorrectly
As you can see, some of these risk factors can be avoided. However, some, especially if you play a sport that requires fast turnarounds, cannot.
How To Tell If You Have Shin Splints
So, how will you know if you have shin splints, as opposed to another kind of sports injury?
First of all, you’ll likely notice some swelling, especially in the lower part of your leg. You may also experience intense muscle pain or spasms, usually while you’re working out.
If you feel pressure, pain or even numbness along the sides of your shin bone or in the front part of your leg, you’re likely dealing with shin splints.
How To Get Rid Of Shin Splints
Now that you know what you can do to prevent shin splints, let’s talk about how you can treat them.
You’ll first need to take a (likely much-needed) break from high-intensity physical activity. We know this can be tough, but performing on an injured muscle will only prolong your recovery period.
Invest in a foam roller and give your shin bones a nice massage for about twenty minutes twice a day. Also, do everything possible to keep your leg elevated, and ice it if you’re dealing with more severe swelling.
Additionally, try wearing compression bandages, especially when moving around. Finally, if the pain is especially tough, you may need to take ibuprofen or acetaminophen. Especially if you’re currently on any medication, make sure you speak with your doctor before loading up on aspirin or over-the-counter medication.
When you’re ready to work out again, always make stretching both before and after your workout a priority. Ease back into exercise with low-impact activities, like walking, jogging, or even swimming.
Looking For More Sports Performance Advice?
Now that you know how to get rid of shin splints, what other parts of your workout or game could you improve?
Whether you’re into weightlifting or want to conquer that tough ankle injury, our blog has all the information you need to take your workout to the next level.
Make this the year you become stronger than ever thanks to our performance training services and invaluable athletic advice.
One of the most effective ways of attacking shin splints is do the correct shin splints exercises.
The definite cause for shin splints might be because of muscle weaknesses or imbalances. While rest might get rid of the problem temporarily; a better strategy is to attack the actual cause of shin splints by strengthening your lower leg, core and gluteal muscles.
Strengthening your lower leg and gluteal muscles allow you to reduce the stress and impact directed at your legs, as well as fix some of the biomechanical issues in running.
Here are some example shin splints exercises that you can try to relieve your pain. It is important to start slow and always stay in your own comfort zone.
Shin splints exercises for the lower leg:
Sitting ankle flex
Straight ankle flex
Heel and toe walk
Glute and pelvic exercises:
Weak gluteal muscles have a connection to shin splints. They play an important part in stabilizing your pelvis while running. If the muscles have biomechanical dysfunctions, extra stress is added to your lower legs. Before starting your squats or lunges it is important to strengthen and stabilize the pelvic area with exercises that won’t compromise the legs.
Single leg squat
Take a look at our shin splints stretches to reduce tension in your lower legs and enhance recovery between running sessions. We have also compiled an updated list of equipment for shin splints which includes useful tools to make your shin splints exercises more effective.
What’s commonly referred to as “shin splints” is pain along the inner edge of the large bone in the lower leg called the tibia. It can affect one or both shins.
Known by doctors as medial tibial stress syndrome, shin splints are common in runners, dancers, and other athletes, particularly when they start an exercise program or increase their activity level significantly, such as running more days per week or longer distances.
What Causes Shin Splints?
Shin splint pain is caused by inflammation of the muscles and tendons around the tibia, as well as swelling in the bone tissue. This inflammation occurs as a result of overworking the legs.
Shin splints produce soreness and tenderness along the shinbone. You may also notice mild swelling. Initially, shin splint pain may subside when you stop an activity. However, as the condition progresses, the pain may become continuous. If you don’t take action to address shin splints, you may eventually suffer a stress fracture.
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How Are Shin Splints Diagnosed and Treated?
Your doctor diagnoses shin splints based on your reporting of the pain along with a physical exam. In some cases, they may order X-rays to better understand the possible causes of your shin pain.
Shin splints are treated using:
- Rest. While recovering from shin splints, you should avoid the activity that has caused them. But that doesn’t mean you should be completely inactive. If, for example, your shin splints are caused by running, you should take some time off from that but can do lower-impact activities like biking or swimming to help maintain your fitness level. The length of time you need to rest will depend on how severe your shin splints are.
- Ice. Apply ice to the affected shin(s) up to eight times per day for 15 to 20 minutes per session to reduce the swelling and pain. Be sure to avoid damaging your skin by wrapping the ice pack in a towel.
- Over-the-counter pain relievers. Medications like ibuprofen (in products like Advil), acetaminophen (Tylenol), and naproxen sodium (Aleve) can help reduce the pain of shin splints.
When you can run and jump without pain and it no longer hurts to press on parts of your shin(s) that were painful before, those are signs that you’ve healed sufficiently to gradually resume your normal activities.
Can Shin Splints Be Prevented?
There are actions you can take to reduce the risk of developing shin splints. They include:
- Wearing shoes that provide proper support for the activity and replacing them as needed
- Wearing arch supports if you have flat arches
- Increasing your activity level gradually
- Cross-training with lower-impact activities
- Doing strength training exercises designed to stabilize your ankles, knees, hips, and core
Talk with a Baptist Health Physician About Shin Splints
If you think you have shin splints, your Baptist Health provider can diagnose your condition and prescribe treatment to help you get back to enjoying your activities. If you don’t yet have a provider, you can use our online directory to find one.
Next Steps and Useful Resources
Located in Louisville, KY, Baptist Health owns eight acute-care hospitals throughout Kentucky and Indiana, as well as clinics and immediate care and wellness centers. Baptist Health also operates Baptist Health Deaconess Madisonville, a joint venture with Deaconess Health System. Our focus is on specialized services for women’s health, pediatrics, cancer, heart, orthopedics, neurosciences, emergency care, rehabilitation, sleep disorders, occupational health, and behavioral health, including psychiatric and chemical dependency care. Flourish is maintained by the Digital Team at Baptist Health.
Hearing this word brought me back to the glory days of grade 7 track and field. After a fierce sprinting effort, I finished last in the heat and was placed in the lower bracket. Even with the bad placement, my shins were giving me a world of pain. Little did I know, I had shin splints.
Shin splints refer to pain felt along the shinbone (tibia) in your lower leg. Repetitive stress on the shinbone such as running on hard or uneven surfaces is what typically causes this kind of injury. This type of injury is common in runners, hikers, military recruits, dancers, and people who have flat feet or high arches. In this article, we’ll give some tips on how to deal with those shin splints, and have you back on the dance floor in no time.
1. What kind of shin splint do you have?
There are two types of shin splints: anterior and posterior. Anterior shin splints result in inflamed anterior muscles, commonly caused by activities that start and stop quickly such as sprinting or jogging.
These sudden changes put a significant strain on your muscle. If you are not a usual participant in these activities, you are more likely to experience this type of shin splint, as your muscles have to work harder in order to perform the activity.
In contrast, imbalances in the leg or foot are the common causes of the second type of shin splints (posterior). This kind of splint is usually shown in people with flat feet or higher arches. When the foot becomes flat, the posterior muscle stretches and tugs on the attachment to the bone, usually causing the pain.
Even though shin splints can be very painful, they are often not a serious injury. There are a number of treatment options to take in order to get rid of shin splints.
2. Balance rest and activity
As soon as you start experiencing shin splints, it is important to stop the activity (like running) that has caused them. In some cases, taking a break for a day or two can stop the pain in your legs. However, when resting it is also necessary to remain active in some way as your muscles still need exercise. This is especially important if the shin splints are lingering.
Try a no impact physical activity, such as swimming, to help remain relatively active while your shin splints are healing. You can also use crutches if it is necessary, until you are able to walk without significant pain.
3. Raise the foot!
Another treatment method for shin splints is to sit or lie down with your legs at an elevated level. Ideally, they should be above your heart. If this is difficult to do, try placing a stack of cushions of pillows underneath your legs and feet.
The elevated angle will help the blood flow towards your heart, which reduces any potential swelling in your legs. Once the swelling in your legs goes down, the pain from your shin splints should also begin to go down. If you’re lucky, the relief will come right away, but if you’re not it may take a bit longer depending on how swollen your shin is.
4. Cold compress
To relieve some of the pain, place a cold compress on the affected area for a period of 15 to 20 minutes at a time. Suggested cold compresses include a bag of frozen vegetables, ice pack, or even some ice cold muscle gel (found in pharmacies). Applying a cold compress to your legs helps to relieve the pain and inflammation in your muscles naturally.
If the pain is quite severe and the cold compress is not relieving as much of the inflammation as you were hoping for, taking some over the counter pain medications is a good option. Non-steroidal anti-inflammatory drugs (NSAIDs) help to reduce pain and inflammation, making them the best option. Common types of NSAIDs that you can purchase over the counter include naproxen as well as ibuprofen.
6. Stretch and condition
If you begin any type of physical activity without taking the time to do some warm-ups and stretching, you run the risk of injuring your muscles. If you already have shin splint, forgetting to stretch can cause additional stress on your muscles and worsen the problem. Stretching your muscles properly helps to keep them loose and prepared for any extended physical activity. Additionally, engaging in regular stretching can also help the healing process.
7. Get some good shoes
Wearing the wrong type of shoe when you exercise can cause shin splints or make them worse, especially if you suffer from flat feet or high arches. If you are a runner or hiker, make sure that you choose a high-quality running or walking shoe with good grip and support. This will help to absorb the shock and stress that your legs face when your feet hit the ground on each stride.
Orthotics, otherwise known as shoe inserts, can also help to prevent stress and flare-ups. If you’re not sure about what kind of shoe you should be wearing, try talking to a physician. They will be able to examine your foot and determine what type you should wear for your particular activity. However, a good rule of thumb is to look for shoes that provide enough support and aren’t too worn out.
8. See a doctor
If the above treatment methods do not alleviate your pain, or the pain you are experiencing gets worse, you should consult your doctor. Once they evaluate your situation, they will be able to devise a specialized treatment plan specifically for you, which may include physical therapy.
People do heal at different rates, and some shin splint can be worse than others, so it isn’t uncommon for the healing process to take up to three or six months. Nevertheless, by following the treatment options discussed in this article, your shin splints will eventually heal.
You will know that your shin splints have healed once an X-ray comes back without any stress fractures if that was the cause. Additionally, you can tell that they have healed if your injured leg is just as flexible as the other, or when it feels about as strong as your other leg. Finally, if you can run, dance, or exercise without any pain, then you’ll know you’ve gotten rid of your shin splints!
More likely than not, you have shin splints.
Shin splints are one of the most common injuries runners experience. It’s that nagging pain in your lower leg that can be the result of small stress fractures of the shin, extremely tight muscles or from overuse and repetitive stress. The causes of this pain can range from increasing the mileage or frequency of your runs too quickly to a weakness in your core or hips.
If you have pain in your shins when you run, your first course of action is to avoid running on hard surfaces, reduce the frequency of your runs and your weekly mileage and warm up properly. Beyond those three things, stretching and strengthening the feet, lower legs, hips and core is your next alternative.
So where do you begin? These eight stretches and exercises only take 15 minutes and will help to reduce your current pain and prevent shin splints in the future.
Start by standing with your feet together. Crouch down onto your heels. Drop your knees towards the floor as you keep the toes tucked under. Stay with your hands on the floor if the intensity of the stretch is enough.
To deepen, walk your hands up your thighs as you stack your shoulders over your hips. Breathe and stay in this position for up to 45 seconds.
Shin splint is the common way to describe medial tibial stress syndrome or MTSS. This is commonly caused by excessive pressure on the lower leg tissues and bone or can be caused by impact on the same parts. There are two kinds of shin splints, posterior and anterior. Basically, front and back.
Most times, shin splints are caused by the repetition of a movement without the proper form and technique. The fatigue this causes overloads the muscles of your lower leg and creates more problems for your shins.
Medial Tibial Stress Syndrome makes you unable to move your legs without feeling pain.
There is also tenderness in the lower part of your legs. You’ll also feel worse pain on your joints and bones with more exercise and you might even feel pain just from standing.
Shin splints feel like a burning fire on your bones but they can be prevented by following these tips!
Fix Your Form
Shin splints usually happen because there is an imbalance of pressure on your legs. Proper form for running involves your toes lifting off the ground first, then rolling your arches and striking the ground using the outside part of your foot. Finally, lift your heel. Make sure that you do it evenly and not favor one side.
Strengthen Your Core and Lower Leg Muscles
By getting your core to optimal strength, you can make it perform better to naturally support the body and other muscles. A good exercise for your core and lower muscles are crunches, side planks and V-ups. These target your abdominals and also help out your legs by providing support.
Stretch Your Calves
Make sure to stretch your calves to ensure the maximum flexibility. Put one of your legs forward with your foot flat on the floor and extend your back leg with the heels flat; make sure that your back knee isn’t bent. Lean forward and feel the stretch of the straight leg. Repeat for the other side.
Wear Good Shoes
It isn’t common knowledge that shoes can affect your form and in turn affect your shin splints. Find the perfect shoe for you by consulting a professional to measure your feet and arches. The kind of shoe will also change depending on your preferred sport or exercise. Also make sure to change your shoes whenever they are worn-out to prevent injuries.
Use Compression Gear
Compression gear and socks are popular among athletes and exercise enthusiasts and there is a lot of evidence that it reduces the soreness in the muscles and accelerates recovery. Be sure to wear the right amount of pressure with the compression gear in order to not fully constrict your blood flow.
As we’ve said before, shin splints are a form of stress on your bones and muscle tissues. In order to prevent them and to minimise the risk of it happening again, you have to rest. Scar tissue overgrowth will happen if you do not give enough time to yourself to recover in between exercises. Change up your routine to reduce the impact on your shins.
Even if shin splints hurt like crazy, they can disappear as long as you follow the steps we’ve laid out here. Remember to work on your form, rest up and wear quality footwear and those shin splints will be gone for good!
Shin splints are a very common injury among runners, dancers and more generally in any sports involving foot impacts.
It refers to a pain around the shinbone, on the inside (medial shin splints) or the outside (anterior shin splints) part of the leg.
The most common causes of shin splints are the following:
Sudden increase in the training routine (over use)
Shoes not adapted
Very often, the beginner runners will suffer from shin splits if they increase their mileage abruptly or don’t wear the adapted shoes, but confirmed runners can also suffer from this injury if they don’t properly build up their training.
What are the symptoms?
A lower leg pain doesn’t mean that you suffer from shin splints. However, the symptoms are the following:
- Pain around the shin bone, difficult to precisely locate
- Pain that increase while exercising
- Tenderness along the inner part or the outer part of the shin bone
Solving a shin splints problem can be fastidious, but by following the recommendations below, you will rapidly get back into your favourite activity.
Stretching the shins
The most effective way to prevent shin splints is to regularly stretch the lower legs.
The inflammation and the accumulation of tension along the shin bones are responsible for the pain. By releasing the tension, you will reduce the inflammation and the associated pain.
1. Myofascial release
Start with a deep massage of the area. Use your fingers or a massage tool like a massage ball or a trigger point tool to release and break every trigger point you can feel along your shin. This can be a painful process but it will help to deeply release the tension.
2. Roller massage
Once all the trigger points have been worked on, use a foam roller to massage the whole area. Roll on the front, the back and the side of your legs.
3. Ice massage
End the massage session with an ice massage to help reduce the inflammation. You can use either an ice pack or use massage tools that combine Myofascial release and cold therapy.
Strengthening the shins
With only a few exercises done on a regular basis, it is possible to greatly strengthen the shin muscles, which results in a significant improvement of a shin splints condition.
There are a lot of variations to these exercises, here are presented the overall movements and a couple of variations. Depending on the variation these exercises will appear more or less difficult. The choice of the variation will depend on your current physical condition, start from a simple variation then increase in intensity.
1. Toe raises
The principle behind this exercise is to strengthen the muscles that surround the front and the side of the shin bone.
The easiest variation of this exercise is to sit on a chair with both feet flat on the floor. Slowly raise your toes to the sky while keeping your heels on the ground. Hold that position for a moment then slowly return to the initial position.
To make that exercise more difficult, stand against a wall, with your feet flat on the ground, approximately 10 cm away from the wall, and slowly raise your toes to the sky, following the same method described above.
It is possible to control the intensity of that exercise when using a rubber band or a resistance tube. Choose a rubber band/resistance tube with the desired intensity, wrap it around a fixed point (chair, pole…) and put the other side of the band/handle around your foot. Pull your toes towards you so that the rubber or tube can come under tension.
Start with one set of 15 to 20 reps then gradually increase the number of sets.
2. Calf raises
Calf raises is the opposite motion where we intend to build up the calf muscle, located behind the shin bone.
In the basic variation, stand up and raise on your toes as much as you can so that your heels are off the ground. Hold that position for a moment then slowly come back to the initial position.
To make this exercise more difficult, you can stand on the edge a step. This will increase the range of motion. You can also try this exercise on one foot.
As for the toe raises, you can control the intensity of the exercise by using a rubber band or resistance tube. Sit on the floor wrap one end of the rubber band/handle around your foot and keep the other end in your hands. Push your toes forward so that the rubber band or tube can come under tension.
Start with one set of 15 to 20 reps then gradually increase the number of sets.
3. Heel to Toe Walk
This exercise strengthens all the muscles and tissues that surround the shin.
A each step, roll your feet from heel to toe and accentuate the movement so that on the start position your heel is on the ground and your toes are raised, and on the end position your toes are on the ground and your heel is raised. Make sure you perform this movement slowly.
Another variation of this exercise is to walk on your heels only for a few steps, then on your toes for a few steps.
Start with one set of 15 to 20 steps then gradually increase the number of sets.
Don’t forget to end your strengthening session with a good massage of the area as described in the Stretching section.
Getting back into sport
If you have suffered from shin splints, don’t go back immediately to high intensity training! You will most likely get injured again. It takes time to get back into shape, but the following tips can help getting back at it faster.
1. Wear compression gear
Whether it is compression socks, calf guards or kinesiology tape, they maintain a level of pressure around your shin an allow you to exercise more comfortably.
2. Check your shoes
Make sure that your shoes are right for you. Shin splints is a very common injury among over pronator runners. So make sure your shoes offer enough stability. It is recommended to change them once a year or every 300 to 500 km, so change your shoes often.
3. Wear insoles
Insoles will provide even more stability and can correct an over pronation. If you cannot see any result with off the shelf insoles, a podiatrist can make custom orthotics for you.
4. Watch your form!
Make sure that your running form is correct as a poor running form can over-stress your shins.
Tapes For Shin Splints
Taping for shin splints can help you heal and recover – as well as help you get back to your regular activities. The tape helps relax the tissue, alleviate any pressure contributing to the pain, and may also increase circulation in the affected area. Taping can further offer support as you return to the sport of your choice.
We recommend using the Gripit – Kinesiology Tape 50mm x 5m. There are a wide variety of colours available, so that you can make your return back to sport in style. We further recommend getting your doctor or physiotherapist to show you how to tape your shins properly. They know your specific situation and can show you in person how to correctly apply it.
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