Updated on September 22, 2022 Verywell / Ryan Kelly Shin splints, medically known as "medial tibial stress syndrome," are one of the most common running injuries. Other sports where shin splits can be common are any that require vigorous activity, such as soccer, basketball, or sprinting. The pain you feel with shin splints is usually on the front side of the shin (anterior shin splints) or the back inside of the shin (posterior medial shin splints). While this injury is not unusual, especially in new runners, there are steps you can take to prevent shin splints. Causes of Shin SplintsThe pain you feel from shin splints is due to inflammation of the muscles and tendons in the lower legs. Certain activities put you at greater risk of developing shin splints.
How to Prevent and Treat Shin SplintsTreatmentThere are several steps you can take to speed recovery from shin splints. First, to reduce the pain, use an ice pack on your lower legs after you run. Keep an ice pack on the leg for 20 minutes several times throughout the day. Wrap the ice in a towel; do not allow it to directly touch the skin. Experts also suggest that you use compression gear (such as compression bandages or compression socks) to reduce swelling and consider taking an anti-inflammatory medication, such as aspirin or ibuprofen. Speak to your healthcare provider about taking medications to relieve pain or reduce swelling. How to Prevent Shin SplintsOnce you've successfully treated shin splints (or better yet, before the condition even develops), it's crucial to prevent them from reoccurring. There are eight ways to avoid or reduce your risk for shin splints including things like cross training, resting, and running on softer surfaces. If your pain persists, see a healthcare provider. Shin splints that do not heal can cause a stress fracture. How to Prevent Shin Splints
1 Gradually Increase MileageShin splints are overuse injuries because they usually occur when runners (mainly those new to running) increase their mileage or intensity too quickly and do not allow enough recovery time. The important thing is not to run through pain. Listen to your body and cut back on running when you feel pain. Don't return to running until you have been pain-free for two weeks. 2 Run on Softer SurfacesRunning on hard surfaces, such as concrete, can put a lot of extra stress on your muscles, joints, and bones. It's important to vary your running surfaces. Try running on grass or dirt trails, especially if you're planning a longer run. You may want to opt for a treadmill run once or twice a week. Running on a treadmill is easier on your body than running on the roads or sidewalks. 3 Take Time to RestWhen you're starting out, try to avoid running two days in a row. A rest day will limit the pounding on your muscles, joints, and bones and give your body a chance to recover.Even if you're an experienced runner,taking at least one or two days off from running each week reduces your risk of shin splints and other overuse injuries. 4 Cross TrainUse some of your days off from running for rest. But for others, consider cross-training with a sport that puts less pressure on your shins. This could be any low-impact aerobic exercises, such as swimming, biking, cross country skiing, or aqua jogging. 5 Get the Right Running ShoesWearing the wrong shoes can also cause shin splints, so check your shoes to see if you might need more stability or cushion. Get advice from an expert at a running specialty store to make sure you're wearing the right running shoes. Running experts can examine your gait, the structure of your feet, and the wear on your current running shoes to help you find the best fit. Also, replace your running shoes every 350 to 500 miles. Running in shoes that have lost their cushioning is one of the most common causes of shin splints. You can also use over-the-counter shoe inserts so that your calves don't have to stretch as far. 6 Try Strength TrainingIf you experience shin pain when running, it may be because of weak anterior tibialis muscles. These muscles run along the front side of your lower leg and are responsible for flexing the foot at the ankle. You may start feeling pain in this area if you're new to running or if you increase your distance too quickly. Doing simple stretching exercises such as heel raises or toe raises can help strengthen your calf and shin muscles, which can help prevent shin pain. Doing these exercises post-run will also give you a nice stretch. How to Do Toe RaisesYou don't need any special equipment to do toe raises. Do them a few times a week to develop your anterior tibialis muscles and prevent shin splints.
How to Do Heel RaisesYou can do heel raises with or without shoes on. Depending on how flexible the soles of your shoes are, they may make this exercise harder or easier.
To increase strength and stability, you can also do heel raises one leg at a time. 7 Check Your FormChanging your footstrike may help you to avoid shin splints. Try to avoid heel striking or toe running. Instead, try to land on the middle of the foot. Ideally, you should land mid-sole and then roll through and push off through the toes. While the practice is common, landing on your heels can cause stress in the lower leg. Similarly, landing on your toes can stress the gastrocnemius (calf muscle). Both of these footstrike patterns can contribute to shin splints and other injuries. Use these tips to practice landing on your mid-foot:
If you are unsure whether your form is a factor in your shin pain, it might help to work with a running coach who can evaluate your form and provide advice. 8 Stretch Your CalvesIf you feel mild shin pain while running, stop and do a quick calf stretch. If the pain is not mild, or gets worse as you continue running, you should stop. Make sure you're also stretching your calves after your workouts. If your calves are tight, massage them using a foam roller or other massage tool. Even five minutes of self-massage after a run can make a big difference. Or treat yourself to a professional sports massage. A Word From VerywellShin splints can be a painful and debilitating condition and they are common for new runners in particular. Preventing shin splints is the best course of action since they can develop into more serious issues. It's wise to ensure your running form is correct and you have supportive shoes. Don't push too quickly to advance your running speed or distance. Try the above recommendations to help prevent shin splints. If you feel any discomfort or pain in spite of these strategies, discuss it with a healthcare provider. By Christine Luff,
ACE-CPT Thanks for your feedback! Does strengthening help shin splints?In reality, improving calf strength, abductor strength and strengthening hip muscles are a better approach to preventing shin splints. The calves are the largest muscle group in the lower leg (more on them here) and research has shown that strengthening them will help you stabilize the tibia with each impact.
How do you make your shins stronger?In order to support stronger legs, your bones need to get stronger as well. Implementing weight lifting exercises like heavy squats, lunges, cleans, box jumps, and step-ups is a great way to not only help with your bone density, but to also increase your overall strength, explosiveness, and balance.
How can I strengthen my weak shins?Sit on the floor or a bench.. Secure an exercise band around something sturdy and loop it around the top of your foot.. With your toes facing up, flex your ankle toward you to the count of 2. Return your ankle down to the count of 4.. Do 10 to 20 repetitions of 2 to 3 sets daily.. Why do I get shin splints so easily?You get shin splints from overloading your leg muscles, tendons or shin bone. Shin splints happen from overuse with too much activity or an increase in training. Most often, the activity is high impact and repetitive exercise of your lower legs. This is why runners, dancers, and gymnasts often get shin splints.
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