Shin Splints Treatment

Need Help Treating Shin Splints?

Due to the stress and pressure they put on their bodies on every day, athletes face more foot- and leg-related injuries than the average individual. One of the most common impairments is shin splints.

Shin splints can be debilitating to athletes, impacting not only their time on the field but also their workout routines. But what is the most effective way to get rid of shin splints?

Read on to learn the steps that sports medicine professionals recommend you take to combat and overcome shin splints.

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What Are Shin Splints?

The term “shin splints” gets tossed around a lot in the athletic world, but what does it actually mean? Shin splints are formally known in the medical world as medial tibial stress syndrome. The term refers to the pain individuals feel along their shin bone, also known as the tibia.

The types of athletes that most commonly suffer from shin splints are runners and dancers. In fact, some studies suggest that shin splints equate to between 6% and 16% of all running injuries.

What Causes Shin Splints?

So what exactly causes shin splints? How do athletes end up getting them? Stress From overworking. Shin splints are caused by repeated stress or pressure on both the shinbone and the connective tissue that attaches your muscles to the bone. This type of stress occurs when athletes overwork these muscles, tendons, and bone tissue. In fact, shin splints can even be a part of “overtraining syndrome.”

Other factors include:

  • In addition to overworking, athletes commonly cause shin splints when they change their training regimens
  • Refuse to give themselves enough time to rest
  • Run in bad form on hard surfaces and unstable terrain.

How to Get Rid of Shin Splints

Now that you know what shin splints are and what causes them, let’s move on to the most important topic: how to get rid of shin splints. What type of treatment is needed to combat this pain?

Fix Your Running Form

One of the simplest steps is to fix or improve your running form. Keep a short, fast stride, make sure your knee is in line, push up and off the ground behind you, and relax your elbows. It is also very important to wear supportive shoes.

Rest and Recovery

Another easy way to help is to rest and give your muscles time to recover. Find time to rest in between workouts. Also, make sure you stretch before, in between, and after workouts.

Cross-Training

Practice cross-training, which means exercising in multiple ways throughout the week rather than constantly running. Try swimming, biking, yoga, or even just walking. All of these still forms of exercise. They will put less stress on your shins.

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Massage Therapy and Foam Rolling

Lastly, massage therapy and foam rolling can also help reduce the pain of shin splints and overall leg pain in general. Try massaging your calves first to see how it feels. For foam rolling, place the foam roller on the ground and position yourself so that it is underneath your calves. Roll the painful area for about 30 seconds to one minute then take a break for the same amount of time. Try to repeat this process daily for five to 10 minutes.

Moving Forward With Shin Splints

There’s no one single, guaranteed method for how to get rid of shin splints. However, taking any of these actions can lessen your chances of experiencing this pain or reduce the pain once you begin experiencing it.

Make sure you’re wearing the right shoes or cleats. Evolve and adapt your workout routines. Be sure you’re not overworking yourself. Keep those strategies in mind and you will have a much better chance of remaining a healthy and happy athlete. Do you still have questions about shin splints or other foot- or leg-related ailments? Contact us today, so we can help you!

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Dan McCarthy
Dan McCarthy
2022-09-22
Dr. Sack evaluated my son’s ankle and was incredibly thorough and detailed in his analysis. He also provided a clear and concise explanation of my son’s injury and what a potential treatment plan would entail. I would highly recommend Bartlett Ankle and Foot Center and Dr. Sack.
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Scott Kinnaman
2022-06-05
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Terry Dane
2021-11-02
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Jennifer Reale
Jennifer Reale
2021-04-07
Dr. Sack and Dr. Dunn are the only podiatrists I trust my feet with. Dr. Sack has seen me through many injuries and two surgeries now. He always listens to my concerns, and exhausts every option before we head down the surgical route. I love how responsive he is to his patients. I know if I ever have a question, he'll get back to me promptly. If you have problems with your feet, I highly recommend this practice! You won't be disappointed!
Keith Engstrom
Keith Engstrom
2020-09-15
I have been seeing Dr Dunn for years and he is great. A+++++ all around.
Mason
Mason
2020-08-13
Why knew that "quarantine foot" was a thing? Just putting gym shoes back on around the house has helped a ton with my foot pain. Dr. Dunn is the best!
Janan Jarosinski
Janan Jarosinski
2019-08-01
Very professional , excellent staff with all the right answers!! Dr. Sack ,after initial meeting , not only immediately came to a conclusion on my foot ailment , but quickly came up with a surgical solution to help and cure my problem . By following his post operative recovery time and job related therapy "STRICTLY!!" , I was able to return to work in construction successfully ! I would have no problem recommending Dr. Sack and his helpful staff to anyone with foot problems - Steve