How To Get Rid Of Shin Splints

Looking for the best strategies on how to get rid of shin splints?

How to Get Rid of Shin Splints Fast

Shin splints are a reminder that it’s important to exercise in a truly healthy and moderate way rather than beginning too fast, expecting too much of yourself or failing to get adequate recovery. One of the most common running injuries, shin splints are caused over time by a series of dysfunctional musculoskeletal movements. (1)

According to the American Academy of Orthopaedic Surgeons (AAOS), shin splints usually occur after vigorous physical activity, usually running, but also if you are just starting a fitness program. (2) Besides ankle sprains, shin splints are one of the most common lower leg injuries.

Anyone who has ever dealt with shin splints will tell you that they can hurt a lot! Shin splits can start out as dull muscle aches in the shins and then slowly progress into mild “shooting pains” and increased swelling. Usually, they happen in only one leg, the dominant one, although some people can experience them in both at the same time. Sometimes they can become so bad that it’s hard to even stand or walk without experiencing throbbing.

Common among runners, dancers and athletes who overwork their bodies, shin splints refer to the feeling of pain along the front of the shinbone, which is actually the tibia. (3) The tibia is the large bone running in the front of your lower leg that connects to other other muscles, tendons and bone tissue to help you move around.

Let’s dive into shin splints symptoms, causes and then treatment (both conventional and unconventional) options.

Symptoms of Shin Splints

Common symptoms of shin splints, the common name for a condition called medial tibial stress syndrome, include:

not being able to walk or run without pain
pain and tenderness in the lower half of the legs (especially the lower third of the shins, in the inside of the calf near the Achilles tendon)
bone and joint pains that get worse with exercise
small bumps or bruising on the shins
pain when standing for long periods of time

Shin pain can come on suddenly when you begin a new exercise routine (like running), or it might build over time.

Overall, there are four muscles involved in the development of shin splints that lead to pain and tenderness: the tibialis anterior, tibialis posterior, gastrocnemius and soleus. These are the muscles in the calf and heel that allow the heel to lift and the arches of the feet to roll upward when you walk or run.

Symptoms develop when these muscles stop working as they normally should, usually because they experience conflicting and simultaneous demands due to poor running form. (4) In other words, there’s trouble with how your muscles and bones work together in the shins and feet.

Three muscle groups are typically involved with shin splints. The medial group — running down the inside (medial) side of your shin — includes the posterior tibialis, flexor hallucis and flexor digitorum muscles. The front (anterior) part of your lower leg consists of the anterior tibialis, extensor hallucis and extensor digitorum muscles. The third group involves the outside (lateral) side of the lower leg. It involves the peroneus longus, peroneus brevis and peroneus tertius muscles.

Shin splint pain usually occurs on the lower inside one-third part of the leg. It can involve posterior medialis tenderness, or it may consist of sharp pain alongside the tibia bone or even isolated areas on the bone. If shin splint pain is experienced on the front side of the upper one-third leg, it often involves muscle tenderness in the anterior tibialis. If pain occurs on the outside of the lower leg, it usually means the peroneus group on the lower one-third of the leg. (5)

You might choose to self-diagnose your shin splints or visit a doctor if the situation becomes serious enough. Shin splints can be detected through X-rays, a physical exam, and talking to your doctor or physical therapist about past injuries and your current workout routine.

Sometimes, acute compartment syndrome is mistaken for shin splints, which is far more common. (6) Compartment syndrome is when an enclosed part of the body, such as the lower leg, stops receiving blood flow and becomes overly inflamed and stiff. It’s far more serious than shin splints. Pain in the lower leg could also be a stress fracture, which is an incomplete crack in the bone, but that too is much rarer than shin splints.

Causes of Shin Pain

The most common trigger for shin pain is running. Some of the instances that lead to shin splints include:

running with bad form (fallen arches, overpronation or supination, for example)
not giving yourself enough recovery time between runs
running on hard surfaces (such as pavements or a track)
running uphill or downhill, which puts pressure on the shins
running on unstable terrain (like rocky hills)
beginning a workout routine too aggressively, without slowly progressing
running before stretching or warming up, or not properly stretching afterward
wearing new or worn-out sneakers that don’t support the feet or that you’re not used to yet

If you’re an avid runner, the last thing you probably want to hear is that running is the exact cause of your pain, and ceasing to do so for a while, plus changing the way you run, is the fastest route to recovery. Indeed, running tips for beginners and advanced runners both center around proper recognition of pain vs. injury and muscle recovery.

So why do some runners deal with shin splints, while others don’t? One of the reasons is a phenomonen called muscle memory . Essentially, your muscles, joints and bones can remember an injury from your past, making you more susceptible to future injuries, wear and tear, or pain. This is even true if you feel like you’ve let enough time go by and have fully healed.

Old injuries in your calf can leave behind scar tissue that heals incorrectly. Imbalances in the body caused by repetitive motions, bad running form for many years, and not stretching your IT bands , glutes, calves and heels enough can cause damage. Injuries done to tissue in the past can make you more vulnerable to suffering from shin splints than someone who never dealt with these issues.

Even if you notice symptoms appear within a very short period of beginning exercising, chances are damage to your lower legs has been forming for some time. Old injuries can leave scar tissue on your lower legs and set the scene for future pain.

A major cause of shin splints is not giving your body enough time to rest. We’ve all heard that we need “recovery days” and ample time between workouts to repair broken-down muscle tissue, but some people still choose to push themselves too far for one reason or another.

The trouble is that overtraining can lead to musculoskeletal problems that can become very painful and take a long time to heal. Repetitive stress placed on the connective tissue between the muscles and bones in the shins is the primary cause for shin pain.

Resting between runs is important for lowering symptoms of shin splints, but in some cases rest alone won’t do the trick. If the underlying problem is bad running form or not wearing supportive enough shoes, the core problem isn’t addressed when you rest. This is why shin splint symptoms can go away temporarily with rest but reappear quickly for many people.

How to Get Rid of Shin Splints Fast in 5 Steps

Once you rule out other causes for your shin pain, you can take some simple steps to reduce shin splints from reoccurring.

Unfortunately, most experts believe that it’s important to stop running altogether for a period of time to help the muscle and bone heal. Once you start making changes, a reduction in pain might take three to six months, depending on how severe the damage is and how much you rest.

If your pain is bad enough, taking over-the-counter painkillers along with icing the shins can help reduce pain while you heal. Conventional treatment usually consists of taking acetaminophen (Tylenol®) or a nonsteroidal anti-inflammatory drug (NSAID), such as ibuprofen or even Voltaren® Gel. Also, icing the affected area by applying ice packs for 15 minutes a few times a day can help lower swelling.

Although these shin splint self-care steps won’t help solve the underlying issues, these are the types of conservative treatment options usually prescribed. And some of these common treatments have also helped many other lower extremity musculoskeletal conditions. (1)

Here’s your step-by-step shin splints natural treatment plan:

1. Fix Your Running Form

Proper running form luckily can be learned if it doesn’t come naturally to you. Some of the best ways to change your form are to meet with a physical therapist, who can show you how to properly roll your feet when running, or watch a video explaining proper form at home so you can practice.

Proper form involves beginning with lifting the toes, rolling the arches upward (called inversion), striking the ground using the outside of the foot as much as possible, gently rolling the foot inward (called eversion) and then lifting the heel. You ideally want your heel to lift evenly without pushing too much on one side.

Some of the ways people incorrectly run with poor form include:

not rolling arches upward/having flat feet, which means stepping causes your arches to collapse
having the heel strike the ground too abruptly without rolling it evenly
overpronation of the foot, which means rolling inward and putting too much stress on the toes
not lifting the toes, which can cause someone to trip often

One of the biggest things to correct is bad heel form. Normally, the foot/heel should make contact with the ground from the outside. Overpronation means the foot rolls inward too much, which results in the ankle not being able to stabilize the foot and absorb shock properly. This form can also cause the toes to do most of the pushing during lift-off, which puts added stress and pain on the toes.

2. Start Slow, Take Rest and Recovery Days

Muscle recovery is crucial, for running when your muscles are already worn-out can cause too much scar tissue to form and muscle tissue adhesions to develop where they shouldn’t. Start any new exercise program slowly, building up by not more than 10 percent mileage or time every week. After all, it’s easier to help prevent shin splints than to treat them once they’re already formed!

When you have a minor tear or injury, the muscles try to resolve the situation by overcompensating and forming extra attachment sites. Newly formed abnormal adhesions put added pressure on the shin bone and strain on the lower part of the legs. Opposing motions can take place since muscle tissue and bones now interact in ways they shouldn’t.

You want to prevent overgrowth of scar tissue by allowing your muscle tears to heal properly, so make sure you get enough rest between workouts. You can still exercise in a way that doesn’t put stress on the shins, such as swimming or possibly cycling.

You might notice that your shin pain goes away when you rest enough and take some time off from running. However, this isn’t always the case — recurrence of shin splints symptoms is common when someone’s form isn’t addressed.

3. Cross-Train and Stretch to Vary Your Workouts

To beat shin splints, you can reduce the amount of stress you put on your legs by cross-training, meaning doing multiple types of exercises each week instead of continuously running. This helps build strength in other areas that support you during running and take pressure of your shin and heel.

For example, exercise to strengthen your core , or try strength training several times per week to build muscle in your upper and lower body (including glutes and thighs) without straining your shins. Swimming laps, yoga, TRX, biking or simply walking are also good ways to break up your week.

Before, after and in between workouts, also make sure to properly stretch. To stretch and strengthen your calf muscles as part of your shin splint treatment, try toe raises, which are done by lifting your toes, then slowly lowering your heels to the floor over and over.

You can gently stretch your Achilles heel by kneeling on the floor with your legs and feet together and toes pointed directly back. Gently sit back onto your calves and heels for at least 12–15 seconds, which stretches the muscles of your shin.

4. Try Massage Therapy and Foam Rolling

Icing, massaging your calves and feet, plus foam rolling, are all simple ways to help prevent future pain and swelling. These are beneficial for more than just shin pains, too — they treat pain throughout the legs. When scar tissue is formed to heal muscle injuries (broken-down muscle fibers that result from exercise), the adhesions between tissues can become stiff and tightly attached if the muscles aren’t moved around.

Safely mobilizing muscles helps break up adhesions. Some massage therapists and physical therapists recommend starting by massaging the calves.

Calf therapy using a foam roller can be done by placing the foam roller on the floor, positioning your body on top so the roller is under your calves, and moving back and forth. You can practice the same on the back or sides of the calves too. It might feel painful or tight, but this is a good sign and prevents future aches.

Roll the area for 30 to 60 seconds, then take breaks for an equal time period. Repeat this for five to 10 minutes every day, ideally.

5. Wear Supportive Shoes

Some sneakers support your shins and feet when exercising better than others. Choose the right shoes for your feet by talking to a professional when you purchase shoes so he or she can properly measure you and look at your arches. An important part of shin splint treatment is wearing footwear that is made for your specific exercise or sport, along with replacing your sneakers once they’re worn-out, which for runners is usually every 350 to 500 miles. (6)

You can also purchase supportive insoles to place inside your sneakers if you’re prone to flat feet. There’s some evidence that the use of shock-absorbing insoles can help stop shin split pain, which has been tested on military personnel. (7) These can even be custom-made to correctly fit your feet and resolve poor form.

Compression socks and compression wraps are other options that help stop inflammation and swelling around damaged bone or muscles.

Looking for the best strategies on how to get rid of shin splints?

Then you’ve come to the right place.

Shin splints is a common overuse injury. According to the National Institute of Health, this condition is widespread among runners but also afflicts dancers, gymnasts, and military recruits.

Fortunately, this insidious injury is both curable and preventable.

In today’s comprehensive guide, I’ll dive into everything you need to know about shin splints, and that includes:

What are shinsplints
Shin splints symptoms
The mechanism behind the injury
What causes shin splints
Warning signs of shin splints
How to diagnose shin splints
How to treat shin splints
How to get rid of shin splints
And so much, so much, more.

The Anatomy Of Shin Splints

Shin splints is caused, in short, by a mechanical malfunction of one—or more—of the structures that make up the lower leg. That’s why understanding the anatomical makeup of the lower legs may improve your understanding of these causative variables.

In other words, it’s time for anatomy 101.

As you can see in the picture, the lower legs comprise many muscles, bones, and tendons. The primary structures of the lower leg affected by the pain caused by shin splints are:

The Tibia and Fibula

These are the two primary bones that make up the lower leg. The tibia is found on the inside of, the medial part, whereas the fibula is located on the outside, the lateral part, of the lower leg. The main function of these bones to support your knees, hips, and pelvis.

The Lower Leg Muscles

Soleus (Lower calf),
Gastrocnemius (Upper calf);
Plantaris (Upper calf);
Tibialis posterior (Upper calf), and
Tibialis anterior (Shin).

Together, the muscles move your lower leg as well as stabilize your foot and ankle. They’re all also associated—in one way or the other—with shin splints pain. Overuse of these muscles can cause a pull on the fibula and tibia bones, causing shin-splints-related pain.

The Definition Of Shin Splints

Shin splints can hinder your training whether you just took up running or are a seasoned marathoner. The pain is nagging, stubborn, and really, really, annoying.

So what are they all about?

Shin splints are the “all–catch” term commonly used to describe a wide range of lower-leg injuries and lower-leg exercise-induced pain.

More specifically, and also known as medial tibial stress syndrome, shin splints is an overuse injury infamous for nagging pain along the front—anterior—portion of the shin, usually toward the inside of the tibia bone.

In most cases, shin splints occur as a direct result of the repeated impact on the bone tissue, tendons, and muscles surrounding the tibia, leading to inflammation of the connective tissue. This tissue is known as fascia and it’s what covers and joins the muscles of the lower leg to the shin bone.

The injury is also pretty common. According to a survey, shin splints account for 10 percent of injuries in male runners and roughly 16 percent in female runners.

The good news is that shin splints are not a serious injury and can be treated with simple measures—provided that you pay heed to the condition early on before it gets any worse.

You can also do a few things to guard your lower legs against this condition, helping you prevent it in the long term (more on this later).

Symptoms Of Shin Splints

The main symptom of shin splints is a dull or aching pain in the front of the shins, usually felt in an area measuring roughly 5 inches in length on either side of the shinbone or in the muscles surrounding it. The pain may radiate from the tops of the feet up toward and through the knee.

In mild shin splints, you might feel pain at the first few minutes of a run but subsides after your muscles have warmed up. You may also experience discomfort if you press along the length of the bone. The condition can also be present in one or both legs.

In most cases, the pain is worse in the morning—especially right after stepping out of bed—since muscle tissue tends to tighten up overnight—with extreme inflammation and tenderness.

The shin bone might be painful on contact, and you might also feel actual bumps and lumps along the affected area..

In severe cases of the condition, this connective tissue can be under so much stress that it’s forced to split and separate from the shin bone, which is very painful and sometimes excruciating, involving a slow and long healing process.

Ignore shin splints can progress to a more insidious injury: tibial stress fracture.

Shin Pain is not Always A Shin Splint

As mentioned in the definition section, shin pain is not always a case of shin splints.

A host of other ailments and injuries plague the lower legs other than MTSS.

For example, pain and tenderness on the outside part of the lower leg might be blamed on compartment syndrome, which occurs when excessive pressure builds up within a “closed compartment,” leading to swelling and pain.

Another common injury that plagues the lower leg is what’s known as stress fractures—which are tiny cracks in the bones. This injury happens to have far more serious ramifications (and requires a longer recovery time) than shin splints.

How Are Shin Splints Diagnosed?

The best way to diagnose shin splints—as is the case with any other condition—is to consult a physical therapist or a sports medicine doctor and then perform a thorough physical examination, including an assessment of your training volume and physiology and training risk factors.

At least the basics have to be covered before you make any decision.

If you’ve been experiencing pain for long periods, you might need additional testing to rule out other conditions.

The most common method is a simple scan to help rule out a larger tear in the local tendons or a tibia stress fracture. A compartment pressure test can also be conducted to rule out chronic exertional compartments syndrome

Testing At Home

To check yourself for the condition, squeeze the lower two-thirds of your lower leg, including the shin bone and the surrounding muscular structure.

You’re positive if you feel pain, bumps, or lumps all along the bone.

In extreme cases, shin splints can become so bad that’s impossible to even stand or walk on the injured limb without experiencing excruciating pain.

Causes of Shin Splints

It’s hard to pinpoint the exact cause of shin splints, but, like most overuse injuries, it always goes back to doing too much too soon.

Specifically, beginners who take up running for the first time or those returning to the sport from a break or injury who increase their mileage too fast are at risk of developing shin splints.

Here’s the truth.

Your body needs time—and a lot of it—to adapt to the high-impact stresses of running.

Running, as well as other forms of high-impact exercise, causes micro-tears in your muscles. These are harmless when you take plenty of recovery since muscle fiber heals between workouts. That’s one reason I always say that recovery is as important as the training itslef. There’s no way around that.

But, when you increase your training load too quickly—whether it’s ramping up speed, mileage, or both—you’ll cause more drastic tears in the muscle fiber or postpone recovery of the normal micro-tears in the tibialis anterior.

Subsequently, you accumulate more damage, leading to more weakness and inflammation. This, as you can already tell, sets the stage for injury.

Here are some of the main factors that can lead to the overload of the muscles in the lower legs:

Weak lower body muscles, especially hips and calves. Research has found a link between shin splints and weak hip abductors.

Poor running form, e.i. Overstriding, too much heel striking, etc.

Downhill running. It’s believed that too much downhill running can put a lot of stress on the muscles of the front of the tibia.

Running in improper footwear
Running on hard or unstable surfaces, like concrete, sidewalks, or snow.
Biomechanic issues, such as being flat-footed.
Runners with lower bone density—especially female runners.
A high body mass index
A history of overuse injury

How To Treat Shin Splints

Treating shin splints—as well as other overuse injuries—should start with the RICE method.

Although shin splints are not serious, treating them before they become a chronic, debilitating injury is vital.

The moment you come down with symptoms, do the following:

Rest

Rest is key since shin splints result from repetitive stress being applied to the lower legs, so any more high-impact activity will only exacerbate the condition.

As a rule, avoid doing any type of running (and any other high-impact exercise) until you can do it pain-free.

Instead, stop running altogether, or, at least, drastically reduce your weekly mileage as long as there is pain.

Ice Therapy

Ice the affected area for 15 to 20 minutes three to four times daily to reduce pain and swelling.

And keep icing it daily until the injured area is no longer inflamed or/and painful to touch.

Medication

In cases of severe pain, consider taking Nonsteroidal anti-inflammatory drugs ( NSAIDs), like aspirin or ibuprofen, to soothe the pain and speed up recovery.

But be careful not to overdo it.

Research shows that these over-the-counter pills have side effects, like ulcers. That’s why you should only take them for a short period, preferably under the guidance of a certified physician.

How Long Does It Take To Recovery From Shin Splints

I don’t have the exact answer since recovery time depends on how long and severe you’ve had the symptoms.

But overall, expect the following recovery periods:

Symptoms for less than a month – Expect three to four months to fully recover.
Symptoms for one to three months – Expect four to six months for a full recovery.
Symptoms for more than three months – Expect more than six months for a full recovery.

During the downtime, you might opt for an alternative, low-impact exercises such as spinning, swimming, pool running, elliptical machine, weight lifting, or yoga to keep your fitness in check.

If the pain persists and symptoms fail to improve (despite taking the right RICE measures), seek immediate medical assessment to check for other causes for your stubborn shin pain.

As you can already tell, shin splints do not heal that fat, but the earlier you get the right treatment, the quicker your recovery will be. The rest is just details.

Scoring a Running Comeback

As a rule of thumb, you must slowly re-start your running engines.

In other words, avoid rushing back into training. If you start to exercise before your shin completely heals, you may risk a flare-up, and you don’t want that.

Once you return to training, avoid hard surfaces or steep hills until you are sure that the shin pain has gone away completely and you have fully recovered.

How to Get Rid of Shin Splints

My motto when dealing with a running injury is “prevention is better than cure.”

Hence, prevention should always be your first objective. Preventing shin splints should involve following sound training strategies such as progressive mileage increase, strengthening the muscles of the lower legs, and using proper running footwear.

Let’s discuss a few.

Start Slow

The first rule to prevent all sorts of sports injuries is to avoid the “three too’s” trap—doing too much, too soon, too fast.

Sudden increases in training volume/distance/intensity can overwork your lower legs, making you more prone to various injuries.

So, instead of falling into this classic trap, increase your distance and speed gradually and slowly over time.

For the complete beginner, start with the walk/run method. This consists of 20 to 30 minutes alternating between jogging and walking every other day.

For the full guide on this method, check my post here. But what if you’re already a regular runner? Then stick with the 10 percent rule.

That’s the golden principle to abide by whenever you want to increase training duration and intensity.

And it’s quite simple.

The 10 percent rule states that you should never increase your weekly training load by more than 10 percent from one week to the next.

Strength Train

Strengthening your lower leg muscles may help prevent this common injury by making them stronger, increasing their ability to handle the impact. Your main goal is to increase your calf muscles’ localized muscular capacity and your tibia’s bone load capacity.

So what kind of exercises you should be doing to prevent shin splints?

Simple. Strengthen your feet, ankles, calves, and hips, which support your shins.

The following exercises are exactly what you need.

Not only will they help you prevent future flare-ups, but they are also effective at relieving pain if you’re already afflicted.

You can perform the following exercises as either a part of your warm-up sequence or as a routine in itself two to three times per week.

Perform 12 to 15 repetitions of each exercise in sets of two to three.

Straight-leg Calf Raise

Toe Raises

Eccentric Calf Raises

Heel Walking

Stretching

Although the science is still hazy on the effectiveness of stretching in preventing injury, I’d still recommend it as a part of a proactive injury prevention protocol.

According to theory, stretching the posterior leg muscles (especially the calves) along and the muscles surrounding the shin bone (especially the anterior tibialis) may be effective at keeping shin pain at bay.

Here are a few of the stretches

Standing Shin Stretch

The anterior Shin Muscle Stretch

The Toe Alphabet Stretch

Trace the alphabet with your toes.

The Calf Stretch

Fix Your Form

Improper running form is often blamed for shin splints. Bad form can disrupt your kinetic chain, triggering biomechanical dysfunctions that may cause symptoms to recur even if you resume running slowly.

Here’s how to improve your running technique.

Here are two measures to take:

The first thing you need to do is to avoid heel striking—or landing heels first when running.

According to theory, the heel strike places excessive stress on the lower leg.

Heel striking causes the foot to slap down on the pavement, forcing the lower leg muscles to work harder than usual.

This may place excessive stress on the lower legs, increasing the risks of shin splints and other running-related injuries.

Also, heel striking often leads to overstriding.This may increase injury risk and reduce running efficiency.

Here is an awesome YouTube tutorial explaining the difference between heel striking and midfoot running.

Next, shorten your stride. If you have a terrible history of shin splints, then consider slightly shortening your normal stride—roughly 10 percent.

Research has revealed that subjects who shorten their stride by 10 percent reduced the risks of tibial stress injury by three to six percent.

The Reason?

By shortening your stride, you’ll be landing softer with each foot strike, thus, experiencing reduced impact.

So, invest at least a couple of weeks purposely running with a relatively short stride.

Lastly, improve your cadence, which is the number of steps you take per minute.

It’s also known as leg turnover.

To determine your cadence, count your foot strikes on one side for one minute, then multiply that by two.

A good number is 170 to 180 strikes per minute—depending, of course, on your biomechanics and training speed/intensity.

For the full guide on cadence, check my post here.

Wear The Right Shoes

Training in ill-fitting or worn-out shoes are a leading cause of injury. Proper foot wear helps reduce running-related high-impact stresses, whereas a worn-out or ill-fitting pair won’t.

Choose stable, supportive, running shoes that suits your individual needs. A good pair should have the right mix of shock absorption and support for your running needs and anatomy.

Rather than buying your shoes online or at a sporting goods store, head to a running specialty store.

The expert staff will assess your unique biomechanical and gait type and make the most appropriate recommendations.

Also, replace your sneakers every 400 to 500 miles—or at least every year if you do not log serious miles weekly.

Try Compression Socks

According to research, compression garments may help limit inflammation and swelling around damaged muscles, tissues, or bone.

Not only that, but research has also found that it reduces muscle damage and may speed up recovery following a hard workout.

For these reasons, compression gear, especially compression socks, might effectively treat and prevent shin pain.

Of course, no conclusive research has proved that compression socks are effective at preventing shin splints.

But I believe it’s worth considering—especially if you don’t mind investing a $50 to $70 per pair.

Just get the right compression socks. Make sure they fit well, giving your calves a tight squeeze while promoting blood flow to the region and not feeling too constrictive.

Also, get a pair with the right amount of compression per sock.

According to research, shooting for 20 to 24 mmHg at the ankle is ideal.

Plus, make sure they are made with technical, high-performance fabrics that are breathable and look good.

Foam Roll or Massage

According to many experts, foam rolling is one of the simplest yet effective ways of dealing with shin pain (and other overuse injuries).

How does it Help?

In essence, foam rolling is a form of self-myofascial release or self-massage that removes adhesions in the muscles and connective tissue.

Left unchecked, these adhesions can create points of weakness in the tissue, leading to susceptibility to pain and injury.

And you don’t want that.

Further, foam rolling also reduces muscle tension, promotes blood circulation, and increases mobility, which are key to faster recovery and injury prevention.

Of course, foam rolling might feel tight or painful at first, but this is a good sign.

Be sure to roll your shins and calves for 30 to 60 seconds, then take breaks of an equal period.

Repeat the process four to five times, at least five times per week.

Check out this YouTube tutorial:

Try Acupuncture

Another possible way to get rid of shin splints is Acupuncture.

Based on the principles of traditional Chinese medicine, Acupuncture involves sticking thin needles into particular energy points, releasing a variety of substances, including serotonin, endorphins, etc.

This can help alleviate pain and inflammation.

Research published in the Journal of Chinese Medicine revealed that Acupuncture could be quite effective in treating symptoms associated with shin splints, especially during the early stages of onset.

The researchers found that acupuncture treatment—twice weekly for three weeks—is more effective at treating shin splints than physiotherapy and the use of anti-inflammatories when treating this condition.

Rest and Recovery

As I have stated, the leading cause of shin splints—and most overuse running injuries for that matter—is overuse. As a runner, you should have already realized the time between runs is as important as the training itself. There’s no way around that.

Your body repairs itself and returns stronger during this recovery time. However, skipping on it can result in musculoskeletal issues, which, in turn, can become very painful and take much longer to heal properly.

As a result, sometimes, the best course of action to take in the presence of shin splints is to stop running altogether.

Just don’t get me wrong.

This does not mean giving up all physical exercise altogether either.

Just because you’re dealing with shin splints does not mean the end of your training.

Instead, do plenty of cross-training exercises, opting for activities that do not put excessive stress on the injured limb, such as cycling, swimming, etc.

Then, once your symptoms subside—likely in a matter of a couple of weeks— slowly reintroduce, running into your training program.

Just make sure to listen to your body the entire time, paying attention to any signs of pain or tenderness during and after training.

Seek out Professional Help

If the above measures prove futile in your quest to get rid of shin splints, then you SHOULD seek the help of a professional health provider.

Biomechanics can contribute to shin splints, whether you’ve severe muscle imbalances, tend to overstride, or have poor posture.

These are not the issues you can solve on your own, especially if you don’t know what type of underlying issues you’re dealing with in the first place.

Hence, you require outside help—not from a blog or a magazine article—but from a real certified professional.

I recommend visiting a podiatrist or physical therapist with experience helping out runners.

They should assess your running form and biomechanics and see if it’s possible to single out what might be contributing to or causing your pain.

Then, once a clear conclusion is reached, prescribe specific drills, stretches, and strengthening exercises to help fix the underlying issue(s).

You can also experiment with treating your shin pain with electrotherapy methods, such as electronic muscle stimulation, therapeutic ultrasound, or microcurrent.

In addition, consider taping the injured limb with medical-grade tape. Research has shown that it can decrease swelling, increase the range of motion, and provide support for the muscles of the lower leg.

Conclusion

There you have it! If you’re dealing right now – or have a history of – shin splints, then today’s article should get you started on the right foot when it comes to treating and preventing the condition. The rest is just details.

In the meantime thank you for dropping by.

About Us

Family Medicine

In 2024 our team of doctors and nurses provide a comprehensive range of family planning services. Our doctors have expertise in antenatal care, preconception planning, and STD checks. Contraceptive advice including Mirena and Implanon insertion is available.

Early detection of illness;

Family planning;

Promotion of healthy lifestyle;

Skin cancer checks;

Sports injuries;

Weight reduction;

Workers compensation and third party.

Children's Health

Baby Weighing Service. Babies can be booked with our Nurse for weighing, a doctors appointment is not required to use this service. Contact reception for a appointment to have your baby weighed.

Immunisations. At Tuggeranong Square children's immunisation is regarded an important part of your childs health care. Our doctors take immunising children very seriously. and to ensure all children are immunised Tuggeranong Square Medical Practice doctors BULK BILL for all childhood immunisations. Tuggeranong Square Medical Practice also ensures the Practice Nursing Staff are highly trained in childhood immunisations.

Women's Health

Our practice is dedicated to treating a wide spectrum of women’s health concerns. We offer pre-natal, antenatal and postnatal care, contraceptive options, pap screening, and preventative health care advice. We provide assistance, advice and support through all stages of life, recognising the many issues many women may face from adolescence through to the peri and post-menopausal period.

Cervical Screening tests;

Reproductive health. Including Mirena and Implanon insertion;

Shared antenatal care.

Men's Health

We encourage men to present routinely to their GP to discuss all aspects of their health. We provide comprehensive advice and support for men to address the prevention and management of various health conditions. This may include assessments for cardiovascular risk, diabetes, cancer prevention, mental health assessments, STD screening, sports injuries and the importance of sleep as it relates to other areas of health.

Preventative Healthcare. Including cardiovascular screening, mental health and cancer checks;

Prostate examination.