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Four Parts:What causes shin splints?Dealing with shin splintsUsing good running practicesReducing the chances of future shin splints

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.

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EditPart 1 of 4: What causes shin splints?

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    1
    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.
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EditPart 2 of 4: Dealing with shin splints

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    1
    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.
  2. 2
    Ice your shins. Freeze some water in a small, paper Dixie/disposable cup. When it's frozen, run the cup under water to get the ice chunk out. Use the ice to rub your shins up and down. Rub this chunk on your shins for 10-20 minutes.
    • Peel away the top of the Dixie/disposable cup once top ice starts to melt.
    • Make sure to properly rest and stretch your legs as well.
    • Do this every night.
  3. 3
    Use an ice bath. Ice baths for about 8 to 10 minutes should help. Just make sure you rest and sit afterwards.
  4. 4
    Try hot and cold therapy to help with the blood flow. Keep your feet in a cold bucket for 10 minutes. Change it to hot water for a few minutes. This can do wonders for recovery and relaxing the tibialis muscles.
  5. Get Rid of Shin Splints Step 10.jpg
    5
    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.

EditPart 3 of 4: Using good running practices

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    1
    Start every run with a shin splint exercise. You'll go 25 paces angling your feet/ankles in six different positions. There are three toe exercises and three ankle exercises.
    • Jog lightly, on your toes with your toes pointed forward for 25 paces.
    • Turn your toes in (pigeon toed) and jog, still on your toes for 25 paces.
    • Turn your toes out and jog on your toes for 25 paces.
    • Land lightly on your heels with your toes pointed up. First straight forward.
    • Point up and inward, then up and outward.
    After about 2 weeks, your shin splints should minimize or disappear.
  2. Get Rid of Shin Splints Step 9.jpg
    2
    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.
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    3
    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.
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    4
    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.

EditPart 4 of 4: Reducing the chances of future shin splints

  1. Get Rid of Shin Splints Step 6.jpg
    1
    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.
  2. Get Rid of Shin Splints Step 7.jpg
    2
    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.
  3. Get Rid of Shin Splints Step 2.jpg
    3
    Get new shoes. If you have been running in your shoes for over three 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.
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EditTips

  • If shins are painful, stop right away. Training through it makes it worse and thus they will take longer to go away. Its a serious pain!
  • Consider using inserts in your shoes. These help you to run better and provide good arch support.

EditWarnings

  • If you push your shins splints too hard, they can develop into stress fractures, which will take even more recuperation time. If your shins start to hurt badly on the bone rather than the tendon or muscle, tell a doctor. This could be the beginning of a stress fracture and need to be treated.

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EditSources and Citations

Article Info

Categories: Feet Knees and Legs

In other languages:

Español: Cómo quitar la inflamación del tibial anterior, Português: Como Tratar Canelite, Italiano: Come Curare la Periostite, Français: Comment se débarrasser d'une périostite tibiale, Русский: избавиться от боли в голени, Deutsch: Schienbeinschmerzen los werden, 中文: 摆脱小腿骨膜炎

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