Shin splints are a common overuse injury in athletes and active individuals. While it can stem from various factors, it often occurs when training is rapidly increased or sudden changes are made to an exercise routine. Luckily, there are simple changes you can make to relieve this pain or even help prevent developing shin splints. Keep reading for five tips and exercises that can help shin splints!
5 Tips for Shin Splints
- Wear Proper Footwear and Replace When Needed: Choose shoes that offer good arch support, cushioning, and stability. Replace them every 300-500 miles or when signs of wear appear, like thinning soles or uneven tread.
- Gradually Increase Activity Levels: Avoid rapid increases in mileage or intensity which can cause sudden strain on your shins or calves. Slowly increase the duration you train or distance you run week after week.
- Incorporate Warm-Up and Stretching Routines: Start each workout with a dynamic warm-up to activate your muscles and joints, followed by stretches targeting the lower legs to improve flexibility and reduce muscle tension.
- Run on Softer Surfaces When Possible: Hard surfaces like concrete can increase impact stress on your legs. Try to train on softer terrains such as grass, trails, or tracks, especially if you’re prone to shin splints.
- Rest and Ice After Activity: Rest is crucial for allowing the muscles and bones in your lower legs to recover from strain. When pain occurs, applying ice to the shins for 15-20 minutes every few hours can help reduce inflammation and aid with pain management.
Exercises For Shin Splints
While the above tips can address the symptoms of shin splints, they don’t always address the underlying causes of shin splints. One of the factors that can contribute to shin splints is weakened muscles in the ankles, legs, and hips.
To stay at the top of your game, add some lower body strength and stability exercises to your daily routine. Building strength and improving your balance can help reduce your risk of developing an overuse injury like shin splints.
*Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling or reproduction of your symptoms, please contact your doctor.
1) Standing Calf Stretch
- Stand and place both hands on a wall, with your feet about half a meter from the wall.
- Place one leg behind the other and lean your body forward without bending the back knee until you feel a stretch in your back calf.
- Remember to keep correct arch position in your foot.
- Maintain the stretch and relax.
- Hold 15 progressing to 30 seconds and repeat 3x on each leg.
- Ensure both feet are facing forward
2) Monster Walks
- Wrap an elastic band around your legs just under the knees, keeping the legs shoulders-width apart.
- Brace your core, avoid flaring the ribs and maintain a straight posture.
- Step slowly, maintaining the tension on the band between steps.
- Take 10 steps right and 10 steps left.
- Do not let your knees cave in when you step.
3) Heel Raise
- In a standing position with the feet close together, place a lacrosse ball in between the heels and maintain the position of the ball by squeezing the heels together.
- In a controlled motion, slowly raise up on the toes and then return to start position.
- Complete 2 sets of 10 repetitions twice a day.
Airrosti Can Help with Shin Splints & Beyond!
If you’re struggling with recurring shin splint symptoms, Airrosti can help! At Airrosti, our Providers will treat the underlying cause of your shin splints, and through a combination of hands-on manual therapy and an active rehab plan, get you back on your feet in no time.
Interested yet? Schedule an appointment with an Airrosti Provider, either in-clinic or virtually!
For more information, call us at (800) 404-6050.
Read our Medical Disclaimer here.
