The exact mechanisms behind shin splints are not fully understood but are thought to involve a variety of different issues. The causes, however, are relatively clear. Shin splints happen from overuse with too much activity or an increase in training.
Most often, the activity is high impact and repetitive exercise of your lower legs. This is why runners, dancers, and gymnasts often get shin splints. Common activities that cause shin splints are:. At Ventura Orthopedics, we recommend that when shin splints strike, you should stop running completely or decrease your training depending on the extent and duration of pain.
Next, ice your shin to reduce inflammation. The worst case scenario is that the injury develops from shin pain into a full-blown tibial stress fracture. If you continue running, wrap your leg before you go out. Use either tape or an Ace bandage, starting just above the ankle and continuing to just below the knee. Work with a physical therapist. They can use therapies that may help with the pain. They can teach you exercises to strengthen your leg muscles.
How to Prevent Shin Splints. To prevent shin splints from recurring: Be pain-free for at least 2 weeks before returning to your exercise routine. Do not overdo your exercise routine.
Do not return to your previous level of intensity. Go slower, for a shorter time. Increase your training slowly. Warm up and stretch before and after exercise. Ice your shins after exercise to decrease swelling. Avoid hard surfaces. Wear proper shoes with good support and padding. Consider changing the surface that you train on. Cross train and add in low impact exercise, such as swimming or biking.
When to Call the Doctor. Shin splints are most often not serious. Call your health care provider if: You have pain after several weeks even with rest, icing, and pain relievers. You are not sure whether your pain is caused by shin splints. Swelling in your lower legs is getting worse.
Your shin is red and feels hot to the touch. Use these tips to practice landing on your mid-foot:. If you are not sure whether your form is a factor in your shin pain, it might help to work with a coach who can evaluate your form and provide advice.
If you feel mild shin pain as you're running stop and do a quick calf stretch. If it's not mild pain or it's getting worse as you continue running, you should stop. Make sure you're also stretching your calves after your workouts. If your calves are really tight, massage them using a foam roller or other massage tool. Even just five minutes of self-massage after a run can make a big difference. Or treat yourself to a professional sports massage. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you.
Sign up and become a better runner today! Alaia MJ. American Academy of Orthopaedic Surgeons. Reviewed August Shin Splints. Merck Manual Professional Version. Callahan LR. Overview of running injuries of the lower extremity. Updated May 28, Shin splints - self care. MedlinePlus NIH. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Gradually Increase Mileage Shin splints are considered an overuse injury because they usually occur when runners especially for those who are new to running increase their mileage or intensity too quickly and do not allow for recovery time.
Run on Softer Surfaces Running on hard surfaces, such as concrete, can put a lot of extra stress on your muscles, joints, and bones. Take Time to Rest When you're first starting out, try to avoid running two days in a row. Cross Train Use some of your days off from running for rest. Cross Training Exercises and Workouts for Athletes.
Get the Right Running Shoes Wearing the wrong shoes can also lead to shin splints, so check your shoes to see if you might need more stability or cushion. Try Strength Training If you experience shin pain when running, it may be because of weak anterior tibialis muscles, which run along the front side of your lower leg.
Wrapping your leg absorbs stress as you run but by no means is a cure. Consider cross-training as you wait for shin splints to heal. Exercises that provide less stress on the lower leg, like swimming, biking or pool aerobics will allow your shin to heal without taking a set back.
Rest as much as possible. Ice the affected area to reduce swelling. As mentioned above, compress wrap , and elevate as much as possible, for example, if you are watching TV or using your laptop. Per your doctor, over-the-counter anti-inflammatories such as Aleve or Motrin can reduce the pain by reducing the swelling.
If you prefer, natural anti-inflammatories such as turmeric offer similar results.
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