What are shin splints and what can you do about them?
Shin splints are a common type of overuse injuries from running to the legs that can be quite painful. This type of injury is typically located on the outer edge of the lower leg along the shinbone (the tibia). Typically the pain starts out in the beginning of the run and decreases as you warm up, but eventually will become severe enough to stop you from training. Here are 5 tips you can use to get relief from shin splints and other injuries from running.
5 Things You Can Do To Relieve Shin Splints
1. Rest: No one wants to get out of shape, but the fastest way to get recover from overuse injuries from running is “relative rest.” Some examples are stationary bicycling and pool running. If you’re like most runners, you won’t get a good workout unless you do interval training on the stationary bicycle. Personally, I like spinning classes for a good sweat. Depending on the severity of your symptoms, you may not have to stop training all
2. Ice: While ice packs are great for most injuries from running, the best way to ice shin splints is by ice massage. Take a plastic cup of water and freeze it. After your run, take it out of the freezer and rub it along your shin for 5-7 minutes, holding the ice in a towel to wipe your leg dry and protect your hand from freezing.
3. Examine Your Shoes: Make sure your shoes are a good fit, are not getting worn out, and are appropriate for your running style.
4. Gradually Resume Training: Continue to cross train in the pool or on the bike while you increase your mileage by no more than 10% per week.
5. Consult a professional: Stretching your calves has been shown to be beneficial, as well as strengthening the muscles in the front of the shin. A physical therapist can help find other areas where muscle tightness or weakness is contributing to your pain.
Avoiding Other Injuries From Running
You don’t have to live with pain and injuries from running. There are things you can do. Sometimes you can develop other running injuries when by compensating for a relatively minor injury, so don’t disregard the pain. It is your body’s natural protective mechanism giving you information that something may be wrong.
For more information, you can call us at 888-213-2220 with any questions. We regularly offer free screenings to the community and for those who do not have health insurance or have high deductible payments.