Shin Bone Injury
3 Best Shin Splint Stretches
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Shin Splints (Medial Tibial Stress Syndrome) is a painful condition affecting the inner aspect of the shin bone. It is a progressive injury that worsens with impact activity such as running or jumping, but it can be present with walking. When painful, shin splints can be debilitated, and recognising the symptoms as early as possible can help recover. This article will explain the most effective strategies for eliminating Shin Splints.
How to Get Rid Of Shin Splints
Shin Splint Ice Pack
Icing is an underrated but highly effective pain relief for shin splints. Shin Splints is a superficial injury and very easy to locate if you press along your inner shin bone.
Add ice to the painful area of your shin for 10-15 minutes. Remember to keep the rice moving so it doesn’t burn the skin, and we recommend doing this 3-4 times daily.
Alternatively, a Shin Splint Ice Pack is a convenient and effective form of pain relief, especially post-exercise.
Insoles for Shin Splints
It is common for shin splints to result from biomechanical issues in a person’s gait. Common foot types, such as low arches or high arches, can increase the location on the inner aspect of the shin bone when walking or running.
An off-the-shelf insole with medial arch support can help control pronation forces in the foot, reducing the pressure that goes through the medial aspect of the shin bone. This simple, cost-effective way addresses the cause, relieves pain, and eliminates shin splints.
Footwear for Shin Splints
Trainers worn out through overuse can become worn on one side, leading to excess movement of the foot, particularly from side to side. The extra movement can facilitate excess pronation forces, coupled with decreased cushioning; it can lead to shin splints.
In most cases, a stability trainer with a semi-rigid midsole and a deep heel cup works well, but we recommend having a gait analysis before purchasing new footwear.
Learn the best running shoes to ease your pain in our latest article.
Exercising with Shin Splints
Impact exercises are often the primary cause of shin splints. You can replace impact exercises with activities such as swimming, elliptical and cycling to maintain cardiovascular fitness without worsening symptoms.
If you want to continue running with Shin Splints, consider a 48-hour rest between runs, running at a consistent pace and avoiding interval training.
Stretches
Tightness of the muscles around the shin bone can limit the ankle and foot’s range of motion, increasing shin pain.
We recommend stretching the calf and tibialis anterior muscles for pain relief for 45 seconds, 3-4 times daily.
Related Article: 3 Best Shin Splint Stretches
Anti-Inflammatories
A critical element that contributes to pain levels in shin splints pain is inflammation. Taking a course of Ibuprofen or applying Voltaren gel or cream to painful areas is an effective form of pain relief.
A course of these should be taken rather than sporadic use for maximum effect, and you should consult your general practitioner before commencing anti-inflammatory treatment.
Physiotherapy with James McCormack
This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments weekly.
Related Article: Shin Splints Treatment