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 getting rid of Shin Splints.
James McCormack is a Physical Therapist who specializes in foot & ankle injuries. james-mccormack.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.
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 are a superficial injury and very easy to locate if you press along your inner shin bone. Apply ice to the area for 10-15 minutes until the area is completely numb. 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.
We recommend the Revix Shin Splint Ice Packs
Insoles
It is common for shin splints to result from biomechanical issues in a person’s gait. As a result, the excess force can be applied to 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, provides pain relief, and eliminates shin splints.
Footwear
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 increased stress placed on the shin bone. 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.
Change your Exercises
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. It is essential to avoid these activities if you want to get rid of shin splints.
Stretches
Tightness of the muscles around the shin bone can limit the ankle and foot’s range of motion, which can contribute to increasing shin pain. We recommend stretching the calf muscles 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 two shin splints pain is inflammation. Taking a course of Ibuprofen or applying Voltaren gel to the painful areas is an effective form of anti-inflammatory. A course of these should be taken rather than sporadically for maximum effect.
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 for £45.
Related Article: Shin Splints Treatment