How to Get Rid of Shin Splints? How to Treat Shin Splints?

Article at a Glance:

• What Are Shin Splints?
• What Causes Shin Splints?
• What Are the Symptoms of Shin Splints?
• How to treat shin splints or how to get rid of shin splints?
• How to prevent shin splints?
• Top 11 Stretches For Shin Splint Prevention

What Are Shin Splints?

 The term "shin splints" is usually heard from the mouths of athletes.

This is because of athletes lead active lives and expose themselves to painful incidents when they play their respective games, causing them to complain of different kinds of pain.

Of course, everyone, not only athletes, are at risk for shin splints If you're wondering, what are shin splints?

Shin splints are the slow-healing pain felt around the shins when a person engages in too much running, jumping, or moving around.

In the medical world, the formal term used for this medical condition is "medial tibial syndrome."

Sometimes, persons who experience pain in their shins immediately think they have shin splints However, this may not be the case.

Shin splints are rather common, but they are not the only reason why you feel pain in your shins.

It is better to ask for expert advice before jumping to conclusions, lest you fall into the wrong belief and resort to the wrong treatment.

Another medical condition, chronic compartment syndrome (CCS), mimics the symptoms of anterior shin splints CCS is considered more serious by many health professionals because it can lead to a great loss of function in the affected area, which is the lower leg.

Before CCS sets in, swelling occurs within the non-distensible anterior the compartment of the leg, and causes the blood flow to reduce.

When ischemia, the relative lack of blood develops more swelling and even generates a positive feedback loop can result.

In even more serious cases, acute compartment syndrome (ACS) can occur, and to prevent muscle death from the lack of blood, also referred to as chemic muscle necrosis, surgery will be required.

This is why it's important to ask "What are shin splints?" and to consult your doctor right away if you feel pain in your shins.

What Causes Shin Splints?

1.) Excessive Force: The pain associated with shin splints results from excessive amounts of force on the shinbone and the tissues attaching the shin bone to the muscles surrounding it.

2.) Bone Fracture: Shin splints can also result from stress reactions to bone fractures. The constant pounding can cause minute cracks in the bones of the leg. The body can repair the cracks if given time to rest.

3.) Flat Feet: When the impact of a step makes your foot's arch collapse (your doctor will call this overpronation). Flat feet can cause shin splints.

What Are the Symptoms of Shin Splints?

1.) Pain in the Lower Leg While Running:

This would be the most obvious symptom to look out for when you are running.

Generally, this is the symptom that would alert people about the possibility of an injury because it is the most recognizable.

Take note that this will not necessarily be a sharp pain, as quite often it is more like a dull throbbing that does not go away.

If you are feeling a sharp unbearable pain in your shin this may suggest a stress fracture, needless to say, this should be checked by a doctor without delay.

2.) Painful to the Touch:

This next symptom is also very common amongst those who are experiencing shin splints.

Simple massaging or rubbing the affected area could be very painful and asserting any pressure upon the same area will be virtually unbearable.

The pain could be caused by a combination of inflammation, swelling, and actual bone damage.

3.) Pain When Not Running:

You need to be aware of feeling pain from your shins when you are not running.

When this happens you need to take it seriously, because this condition must be cared for professionally and is less likely to subside without treatment.

Frequently the pain will start to occur whilst running, but when you are training continuously the pain can persist throughout the day.

If this is happening, then you need to stop training immediately and have your legs examined by a professional.

4.) Gap or Lump Appearing in the Area of Pain:

This symptom might be present in a few cases of shin splints. 

If you notice such a gap or lump, then this can be another sign that you have a serious issue and again you should visit the doctor immediately to have it examined.

Who is it at risk for shin splints?

You're more at risk of shin splints if:

●     flat foot syndrome

●     muscle weakness in the thighs or buttocks

●     lack of flexibility

●     improper training techniques

●     running downhill

●     running on a slanted surface or uneven terrain

●     running on hard surfaces like concrete

●     using inappropriate or worn-out shoes for running or working out

●     participating in sports that have fast stops and starts

How to treat shin splints or how to get rid of shin splints?

Treating shin pain is one thing, but treating it so it never causes you any pain or discomfort ever again is another.

If you have ever had shin splints, or are suffering with them now, you will know just how painful they can be.

I am guessing that you will have probably wondered if there was some sort of miracle treatment that would stop them from ever causing you discomfort again too!

Absolutely, there is!

It is possible to get rid of shin splints for good... it's not quite a miracle treatment, but it is certainly possible to get rid of them completely!

Here are 6 effective ways you can treat shin splints from home when they do occur.

1.) Get Some Tape

Using a bandage or special sleeve that fits comfortably over the lower leg region, helps to reduce pain and swelling. Furthermore, it bolsters your tissue area, improving flexibility and good conditioning around the adjoining muscles.

Ensure that you work gingerly, never hurriedly (that's if the pain permits you). You can use a walking stick if the pain seems unbearable. This stimulates healthy blood to the damaged tissue area and also removes surplus fluid caused by the swelling.

2.) Use an insole

Shin splints happen because of the continuous jarring of your joints and shins during intensive workouts or heavy impact activities.

When you have shin splints, start wearing a padded insole with your shoes. This has been known to offer great relief.

A padded sole helps to cushion the blow of your foot every time it thumps on the ground, especially on hard or uneven surfaces. You can get insoles at specialty stores or the sports section of any other store.

3.) Ice

Ice therapy reduces swellings and inflammation fast and is a reliable method that will provide relief from shin pain. Break the ice in a towel and apply to the affected area for 10-15 minutes every day. Do this dutifully at least 3 times daily.

If you do not want it to affect your other activities or chores, use an ice pack held in place with an elastic bandage.

Never apply directly to your shin; it does more harm than good! Are you having trouble, finding the specific tools for the job?

You can turn to the kitchen for a solution to your throbbing splint by opting for a bag of frozen legumes or vegetables. They work as well.

4.) Painkillers and Rest Up

Taking Aspirin, Acetaminophen and ibuprofen with water will help relieve shin pain by reducing swellings and inflamed muscles.

These painkillers, along with rest, gradually help to return your body to full activity.

Pregnant women or nursing moms need to check in with their doctors first before using these medications as they are known to have possible side effects.

Remember that the seriousness of each shin splint case determines the level of treatment is applied to each leg.

You should stop and try your doctor for a more accurate diagnosis if there are no improvements within a week.

5.) Stretching

This is probably one of the most commonly left out shin splint treatments that are responsible for you not recovering fully.

Stretching the muscles surrounding the shin bone is essential since this will prevent the joint from becoming tight, which can cause unnecessary friction surrounding the knee.

You should be stretching both before and after your runs (more after though when the muscles are warm) as well as any time throughout the day that you feel tense.

Shin splints stretches are also a good way to help prevent the development of shin splints if you're already suffering from this type of pain.

6.) Strengthening Exercises

Finally, the last shin splint treatment method is doing some strengthening exercises frequently.

This is going to help you strengthen the muscles that support the knee bone and the entire area, preventing wear and tear from building up.

Doing exercises that hit the shin from a variety of angles is important so be sure you switch them up regularly.

Keeping a few different shin splint exercises on hand will make sure you're constantly making progress towards recovery.

How to prevent shin splints?

It can take months or years to recover from shin splints and even after making a full recovery if you have had shin splints you are at greater risk of redeveloping this painful lower leg condition later in life.

Spending a little time and effort to avoid shin splints are worth it, as the saying goes, "An ounce of prevention is worth a pound of cure."

Here are some tips on how to prevent shin splints:

1.) Warm-Up

When you go out for a run, if you just start up and start running, you're putting a lot of stress on the bones, ligaments, and muscles surrounding the shin.

This is going to put you at a higher risk for experiencing shin splints and the pain related to them, making a proper warm-up critical.

This warm-up could consist of walking, a light jog (if you're going to be doing hard sprints), or easy skipping.

All of these things will help get the body warm and ease into the activity.

2.) Proper Footwear

Next up, you need to be extra sure you're always wearing the right type of running shoes to prevent shin splints.

If your running shoes are not fitting properly, whether the arch is not the right size for your foot, or the shoe is causing you to pronate inwards or outwards, you're going to run into problems.

Getting a specialist to fit your shoes may be a bit more pricey, but it's money you want to spend if you are looking to prevent shin splints.

It's also important to replace shoes before they wear out too far.

Quite often when shoes wear down it affects your balance and how you run, not only increase the chance of a slip, fall, or another injury, but it can also place undue additional stress on your legs, especially around the shin.

3.) Stretch

While I wouldn't advise you to perform a great deal of stretching right before the workout as the body is still cold at this point, after your run is finished (or soccer game, or whatever activity you're choosing to participate in), performing some solid stretching is a very smart move.

Stretching will not only help to reduce muscle soreness that might develop from the workout, but it will also help to reduce the tightness in the ligaments and tendons, both of which will contribute to you experiencing a great deal more pain and shin splints over the long run.

4.) Strength Training For The Ligaments and Muscles

Finally, the last thing you should be doing is performing some type of strength training for the muscles and ligaments that surround the shin bone.

You can do this with rubber tubing or with light weights wrapped around your ankle.

Keep in mind that since these muscles are smaller, they will not be able to handle near the amount of weight that some of the larger muscles will, so you'll have to account for this.

5.) Learn Your Limits

Shin splints are caused primarily in one of two ways - a sudden increase in the intensity of activity, or from continuous prolonged stress that over time takes over the body's ability to heal itself in between activity.

It's important not to overstress your legs, take things easy, build up to higher levels of activity gradually.

Top 11 Stretches For Shin Splint Prevention

1) In a kneeling position, point your toes out behind and gently sit back on your heels pressing the tops of the feet towards the ground.

2) Standing arm length from a wall, put your hands on the wall while keeping your feet and knees straight, then lean forward as far as possible.

3) Standing with your feet flat, bend your knees forward as far as possible keeping your heels on the floor.

4) Put feet flat on the ground and have a partner hold them down. Partner applies resistance to your toes and you lift them against the pressure.

5) Sitting with your left ankle on your right knee, apply pressure to the inside of your foot (near the big toe) with your hand, then and turn your foot up and in, using the leg muscles.

6) In the same position as above, put pressure on the outside of the foot (near the little toe) with your hand, and turn the foot down and out using the leg muscles.

7) In the same position as above, put pressure on the top of the foot (near toes) with your hand, and lift the foot using leg muscles. Repeat these with the right ankle on the left knee.

8) Sit on a table or chair and attach a weight (a bucket filled with stones or sand works well) around the foot. Without bending your knee move your foot up and down from the ankle - Start light and work up.

9) Attach one end of a stretching exercise elastic band to the leg of a table or sofa and loop it around the end of the foot. Move your foot up and down and side to side against the band's resistance. Try to draw the letters of the alphabet in the air with your big toe.

10) Stand erect and raise and down onto your toes several times. You can make it harder by doing it while standing on a step and allowing your calves to stretch over the edge of the step.

11) While sitting lower and raise your feet with the heels on the ground as high and quickly as possible for 60 seconds. This is a great one to do during workdays while sitting at your desk.