Shin splints are a common but frustrating condition, especially for runners and athletes who place repeated stress on their legs. Shin splints, also called medial tibial stress syndrome, typically cause pain along the inner edge of the shinbone.
Whether you are an experienced marathoner or just starting out, it is important to understand which methods work best for shin splint relief and which do not.
Here are some effective strategies to manage shin splints. We will also debunk a few common myths about their treatment.
What Are Shin Splints
Shin splints occur when there is repetitive stress on the shinbone and the muscles, tendons, and tissues that surround it. This stress can lead to inflammation, irritation, or minor tears.
The condition is often associated with running, jumping, or sudden increases in physical activity.
Common Symptoms
People with shin splints typically report the following symptoms:
- Pain and tenderness along the inner edge of the shin.
- Mild swelling in the lower leg.
- Pain that worsens during or after exercise.
- Pain that gradually subsides with rest.
If the pain persists despite rest, or if it becomes severe, it is important to consult a healthcare provider to rule out other conditions like stress fractures or compartment syndrome.
Who Is at Risk
Individuals at risk of developing shin splints are:
- Runners, especially beginners, or those increasing mileage too quickly.
- Dancers and military recruits.
- People with flat feet or high arches.
- Athletes exercising on hard or uneven surfaces.
Proven Remedies for Shin Splint Relief
Effective shin splint relief focuses on reducing pain, allowing the tissue to heal, and preventing recurrence. Below are the most proven methods for addressing shin splints.
1. Rest and Activity Modification
The most effective way to find shin splint relief is to reduce activity levels. Avoid high-impact exercises like running or jumping. Instead, choose low-impact activities like swimming, cycling, or yoga.
It is essential to give your body enough time to recover, especially if the pain is severe.
2. Ice Therapy
Applying ice packs to the affected leg area for 15-20 minutes every few hours can help reduce swelling and pain. Always use a cloth or towel to protect your leg skin from frostbite.
3. Compression and Elevation
Compression wraps or sleeves can reduce inflammation, while elevating the leg can prevent leg swelling. For effective shin splint relief, elevate your leg above heart level when resting.
4. Stretching and Strengthening
Tight calf muscles and weak lower leg muscles contribute to shin splints. Incorporate the following exercises into your routine:
- Calf Stretch: Stand facing a wall with one foot forward and the other back. Bend the front knee and keep the back leg straight, feeling a stretch in the calf.
- Toe Raises: Slowly lift your toes off the ground while keeping your heels planted. Repeat several times.
5. Proper Footwear
Wearing well-cushioned, supportive shoes designed for your activity can prevent excess stress on your shins. Replace your shoes every 300-500 miles to ensure proper support and cushioning.
6. Gradual Progression
Avoid dramatic increases in training intensity. Follow the 10 percent rule, which suggests increasing your weekly mileage by no more than 10 percent. This allows your body to adapt gradually.
What Does Not Work for Shin Splint Relief
While there are many purported remedies for shin splints, some methods are either ineffective or lack scientific support.
Ignoring Pain
Continuing to exercise through pain does not lead to recovery; it often worsens the condition. Leg pain is your body’s signal to rest.
Over-Reliance on Pain Relievers
Over-the-counter medications like ibuprofen (Advil) or acetaminophen (Tylenol) can manage pain temporarily, but they do not address the underlying inflammation or injury. Use them sparingly and only as directed by a healthcare provider.
Immediate Return to High-Impact Activity
Resuming high-impact activities before your shin splints have completely healed can result in re-injury or chronic pain. Always ensure your pain has resolved before returning to your regular routine.
Preventing Shin Splints in the Long-Term
Preventing shin splints is essential, especially if you are prone to them. Here are some practical tips to reduce your risk.
Wear Orthotics If Needed
If you have flat feet or high arches, consider custom orthotic inserts. These can provide additional support and alignment.
Warm Up and Cool Down
A proper warm-up increases blood flow to muscles, while a cool-down helps reduce tension. Dynamic stretches are ideal for warm-ups, while static stretches work well during cool-downs.
Cross-Train
Replace some of your weekly running sessions with low-impact alternatives to reduce stress on your legs. Swimming and biking are excellent choices.
Listen to Your Body
Always pay attention to discomfort or fatigue. Pushing through minor pain can lead to greater issues down the road.
Condition Your Muscles
Strengthen your lower leg and foot muscles with resistance exercises. Building muscle endurance can help your legs handle higher activity levels.
When to Seek Medical Attention
Most shin splints improve with rest and conservative management. However, you should see a shin splint doctor if:
- Pain persists or worsens despite rest.
- Swelling or redness increases.
- You experience numbness in the foot or leg.
An orthopedic doctor may recommend physical therapy, imaging tests, or other interventions depending on your condition.
Shin Splint Relief in North Dakota
Shin splints can disrupt your running routine, but effective shin splint relief methods can help you recover and get back on track. Rest, ice therapy, proper footwear, and gradual training are essential.
If your shin splint symptoms persist, remember that medical experts can provide the care you need.
At The Bone & Joint Center, we are dedicated to helping you find relief from pain and get back to doing what you love. Our experienced team of orthopedic and sports medicine doctors offers specialized care for sports injuries, including shin splints.
Call us today at (701) 946-7400 or visit our appointment request page to take the first step toward finding shin splint relief. We look forward to serving you!
Citation:
https://orthoinfo.aaos.org/en/diseases–conditions/shin-splints/
