Shin splint treatments and exercises.
What exactly shin splints are is still not entirely confirmed by science. But what we do know is that it’s a pain and tenderness in the shin area and you are interested in how to get rid of shin splints. We have pulled together some tips on shin splint treatments and exercises.
The medical name for shin splints is medial tibial stress syndrome.
When you have shin pain you are going to want to know how to get rid of shin splints fast- and so with the knowledge that does exist, we have pulled together 6 new ideas for preventing shin splints. Good luck.
6 things to try: shin splint treatments and exercises
- Don’t rapidly increase your mileage – build up slowly and steadily. So if you are suffering now, you need to decrease the miles you are running to a place where you no longer experience pain walking or running, and then build up gradually.
- Apply ice to your shins or use a reusable ice pack like this one from amazon and take painkillers if you need to.
- Return to running on softer surfaces – avoid road for the first few weeks as it will decrease the load on the leg. Grass or offroad running is a good tip in how to get rid of shin splints.
- Your hip muscles need to be strong for running, and because of the body’s physiology any hip weaknesses can lead to shin splints – so make a commitment today do those hip exercises.
- Your core muscles also need to be strong, and weakness can lead to shin splints too due to you over compensating and using a poor technique – so get doing your core exercises too.
- We’re afraid there’s another muscle to strengthen – another one that any weakness in can cause shin splints. And it’s calfs. So an easy exercise to start doing today are calf raises whilst holding weights/ heavy objects in your hand.
Who is susceptible to getting shin splints?
Beginners and those who are drastically increasing their mileage are more likely to suffer from shin pain.
How long will I need to rest if I have shin splints?
If your shin splints have solely been caused due to you increasing your mileage, decreasing it appropriately could be a quick fix.
If it’s due to other factors it could take two to four weeks for the pain to go. During that time we suggest you do exercise that doesn’t cause pain – eg swimming or cycling or aqua jogging.
What are stress fractures?
Stress fractures result biomechanical stress on a weakened bone. If you are a heavier runner, have poor technique or do very long distances you are more at risk. Complete rest from running is needed if you do have a stress fracture.